4:30p

Buy In: 

General Warmup

Hib Mobility

Strength: Back Squat 5x3 +

225x3   235x3   245x3   255x3   265x1(F on 2)   275x1

Rest 1 HR (Mobility Work in between)

6:00p

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General Warmup

Clean Prep

WOD: "Black and Blue" (CFNE)

10 Power Cleans 135#

10 Burpees

Time: 5:50

Cash Out:

Lever Holds

L Sit Holds

GHD Situps

@Homseys
Buy In: 
Warmups for the Workouts

WOD1: Back Squats 5-3-2-1-1-1
135x10x2 sets
185x8   205x3   225x2   245x1   255x1   275x1*
Cooldown: 135 x 8 reps x 3 Sets

Cash out: 
Pullups - Strict
35# KB on ground, Green band around waist. 4 Sets
End with 3 sets of Butterflies, until 5 consec Reps
Overhead Squats - work
bar x 1 x 3 sets
65#x1
75#x1***  HUGE PROGRESS with OHS

Buy In:  
DB Lunges, Warming Up

WOD: Front Squats
wu: 135#
wod - 185# x 1  185 x 1  195 x 1   195 x 1

WOD2: Back Squat
225 x 1   235 x 1   240 x 1   240 x 1 

Buy In: Pullups, Pushups, Back Extensions

WOD: Back Squat 1-1-1-1-1-1-1

45x10 95x10 135x8 185x3 225x1
245x1 (5 Sets) 255x1 (2 sets)

Cash Out:
Core
+ Incline Treadmill Walk