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

Barbell Skill (20 Minutes)
CrossFit
4X3 Pause Front Squats (3 count pause in bottom) @ 80% of 3RM Front Squat – rest 60 sec.

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

Conditioning (15 Minutes)
CrossFit
“Dirty Diana”
15-12-9
Power Cleans 85Kg/55Kg
6″/4″ Deficit Handstand Push Ups (Kipping is Allowed)

Strength & Conditioning
15-12-9 of:
Double Kettlebell Swings (heavy)
Dumbbell Push Presses (heavy)

Compare to March 25th

Midline Skill (7 Minutes)
L-Sits
Shoulder Raises