A. Coach will warm you up accordingly.+
B. Wtd Pullups; 4,4,4,4; if cannot complete wtd pullups, practice slow negatives, 3-5 reps x 3 sets, rest as needed. If cannot complete a slow negative (looking for at least 4-5 second time travel down to the bottom) complete chin hang, accumulate 3 minutes total, rest as needed.
C. Single Leg Rear Foot Elevated Split Squat – barbell loaded in back rack position, 3 X 3R/3L
D. Find Heavy Complex for the day: 1 PC & POwerJerk + 2 Front Squats (12-15 minutes)
6 min AMR @ 60-65% of Part D