Dynamic Range of Motion
Hollow/Arch on Bar
Rollovers
Spidey Lunges

Barbell Skill (20 Minutes)
CrossFit
4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth – NO BOUNCE) – rest 90 seconds

Strength & Conditioning
Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

Midline Skill (10 Minutes)
Take 10 Minutes to work up to a heavy Turkish Get Up each arm.

Conditioning (Aerobic Development – 15 minutes)
Run 800m
50 Sit Ups
Run 800m
35 Sit Ups
Run 800m
20 Sit Ups