130103 Thursday

Strength/Skill Development

Complete 3 rounds of:

A1. DB split squat @ 3011; 6-9 x 3. Rest 45s b/w legs (Keep with lunge squats until you can complete with 1/3 BW per hand x 8)

A2. Bar dip x 5-7 (add load as able or sub  2 reps of 3-6s eccentrics. Add load to ecc as can control full range for 6s)

A3. Hip extension @ 2021; 8-12 (add load as able)

Rest 90 seconds.

WOD

Complete 4 rounds of:

Rebounding x 30 (Tall posture, relaxed lower legs, jump more from hips than knees/ankles)

Deadlift x 8 (Use ~ 40-50% of multi-rep max DL assuming you can successfully complete the 4 HPC & 2 FS per round with that load. NTE 155/105lbs)

Hang power clean x 4

Front squat x 2

for time.

Post best SS/LS x 8, dip & overall time with load.