Skill/Strength:
20 min to establish 1RM Back Squat
Metcon:
As many reps as possible in 7 mins of
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
-Continue adding 3 reps each round to each movement until time expires.
Accessory Work:
4 Rounds
15 hip extensions
10 barbell hip thrusts (add weight each round)
Mobility:
2-3 min glute and hammy smash
