Warm Up: 400m Run

10 Jumping Squats (reset each rep)

10 Thoracic Rotations in Squat

10 Standing SPT

10 SPT in Squat

10 Good Mornings

Strength:

GOAT DAY!

A. 2 Minutes of Overhead Mobility on Foam Roller

GOAT DAY!

A. 2 Minutes of Overhead Mobility on Foam Roller (https://www.youtube.com/watch?v=NVgEbpIobqc)

B. 2 Minute Bottom of Squat Hold, Knees out, Chest up! Use the rig for help if needed

C. 2 Minute (each ankle) Ankle Mobility Stretch

D. 3 Sets of 10R/10L Lateral box step ups – as high as possible but slow and controlled on the way down and heel on the box the whole time!

Overhead Squat – 3 sets of 4 Reps Of:

Beginners: Practice wall facing squats or w/ PVC, 3 seconds on the way down, 3 seconds pause at the bottom

Advanced: Empty Bar or max 5/10kg plates on each side, 7 seconds pause at the bottom

WOD: 12 Minutes AMRAP in Pairs Of:

5 Power Cleans @70/50kg

10 Wallball Shots @20/14lb

*I go, you go, one person completes a full round, while the other rests