Strength
Goblet Squat
Athletes perform 3-4 easy sets practicing the following:
-slow on the way down
-no pause at bottom, but no bounce/rebound
-at the top, stop JUST SHY of lockout to keep constant tension on quads
WOD
3 Rounds of:
AMRAP 6:
8 Single Arm Thrusters/side
8 Burpees
12 Jump Squats
1 minute rest between rounds