Strength – 10 min ping pong – Odd minute 4 x Front Squat and Even minute Max Back Squat. Select a weight that allows you to complete both with one bar. ~50-60% of 1 rep max – Focus is speed and explosiveness
WOD
5 RFT
5 – Shuttle sprints – 4 cones total including start and finish line. Run to 1st cone touch/back to the start touch – 2nd cone touch/back to start touch – Finish line touch/back to start touch = 1 (length of one side of the gym)
10 – Push Press – 135/95#
20 – DU
