Friday 9/4

Warmup

Movement Prep

3 x 8 Overhead Squat

- Work on gradually improving form on this lift

Strength

3 x 5 Weighted Pullups

-Dumbbell held in feet, ankles or knees. Whichever is more comfortable.

MetCon

7 Rounds of:

7 Sumo Deadlift High Pulls @ 95 lbs

7 Hang Squat Cleans @ 95 lbs

7 Pullups

- Get to the BOTTOM of a squat in the hang squat cleans. These will be a part of the test on Monday so get your form right. I'd recommend practicing before you start the WOD.