Strength
Single Leg Strength
Athletes spend 5-8 minutes practicing one of the following:
-Half Kneeling Split Squat
-Front Foot Elevated Split Squat
-Bilateral Elevated Split Squat
Then, they perform three hard sets on each leg, emphasizing controlled and constant movement.
WOD
4 Rounds For Time:
30 Reverse Lunges
20 Dumbbell Snatch, alternating