Strength

Back Squat 8-5-5-3-3-1-1-1

Work up to a strong effort back squat. Start light and increase the weight for each set using small increments and working up to a load that is heavy but under control.  Concentrate on your mechanics and establish good form early.  If your chest is collapsing forward or your knees are in throughout the rep, you have a movement issue that needs to be addressed! Review spotting and safety protocol before you start lifting!

WOD

AMRAP in 6 MInutes

10 Jumping Squats 45/35lbs
5 L Arm Kettlebell Snatch 24/16kg
5 R Arm Kettlebell Snatch  24/16kg

Workout notes: You need an empty barbell and a kettlebell for this workout!  The jumping squat is performed with the barbell on your back throughout the rep. Reach a full depth squat and then jump into the air such that both feet leave the ground. You can scale the workout by performing jumping squats without the barbell or use a training bar.  Perform each series of the snatches from the hang position. Be sure to rotate the kettlebell and “punch up” rather than an excessive swing so you protect your wrist when the kettlebell turns over.