Friday- ME LB + SL Squat/Bending + Sport Scenario

3 sets not for time

10 Kossack Squats/side

10 Banded X-Walks each direction

+

A. Med Ball Box Squat @ 31X1, build to 3RM **Put Medball on top of 45# plate to squat to focus on sitting back as far as possible, shins should stay vertical

B. Front Squat, 3 x 12 reps, rest 2 min **start @ 50% and build off feel

C1. DB Reverse Lunge off 45# Plate, 3 x 10/leg, rest 30 sec b/w legs

C2. Reverse Hyper or Back Extensions @ 20X1, 3 x 20 RH or 3 x 15 Back Ext, rest 2 min

+

15 min AMRAP

1st- 7 Burpee Box jumps, 24”

2nd- 8 Power Snatch, 95#

3rd- 35 Double Unders

Warm up done

A. 255# did these low bar.

B. Did all at 155. Quads are still smoked from Tuesday.

C1. 50

C2. Back extensions.

Emom. Tried to move as quickly as possible. That was sneaky tough.