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

3 sets not for time

10 Kossack Squats/side

20 sec Lateral Sled Drag each direction

+

A. Back Squat w/ 3 sec Pause in bottom, build to 3RM

B. Back Squat @ 2020 tempo, 3 x 8 reps, rest 2 min **start @ 55% and build off feel

C1. DB Reverse Lunge off 45# Plate, 3 x 8/leg, rest 30 sec b/w legs

C2. Back Extensions @ 20X1, 3 x 15 + 20 sec hold at top of last rep, rest 2 min

+

15 min AMRAP

1st- 15 Wallball, 20#

2nd- 15 Power Snatch 75#

3rd- 20 sec Double Unders

A. 275. Felt rough.

B. 205, 210, 215

C1. 50#

C2 done

No metcon; had to go back to work.