STRENGTH:

Back Squat (5-3-1) @ 85%, 90%, 95% of 1RM.

METCON:

For time…

2 minute plank hold

Then…. 6 Rounds of…

12 Pistol Squats (Alt. each rep.),

8 Shoulder to OH (65/95).

ON-RAMP

Skills:

Parrallette Pass Throughs, Hang Snatch, Box Jumps.

Metcon:

4 Rounds for time…

4 Parrallette Pass Throughs,

6 Hang Snatch,

12 Box Jumps.