Strength

Back Squat
3-3-3-3-3

Today we’re performing 5 sets of 3 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 3 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

WOD

3 Rounds for time
400M Run
30 Kettlebell Snatch 24/16kg

Workout notes: The kettlebell snatch should be taken from the hang so you can do multiple reps on each arm.  Break up the 30 any way that you like but try to distribute the work evenly on both arms.