Best Wishes Wes!

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Wes is headed off to college! We will miss you!!

Dynamic movement prep

Group warm up

Strength
Back squats
5-5-5-5-3
65%-70%-75%-80%-85%

1 set to failure at tempo
42×1  failure should be between 8-12 reps if you get to 12 stop.  Next week add weight.
Start between 50-60% of max back squat

Wod
Amrap 12 minutes
5 deadlifts 135/95
10 power snatch 135/95
15 wall balls 20/14

MADMOBI
Lat stretch
Shoulder bully
Trigger point pecs
Hamstring up n over

Sprints!

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Dynamic movement prep

Group warm up

30 Turkish get ups

Skill 

kb snatch

Wod
6 minute amrap of
10 burpees
20 KB swings 1.5/1.0

Sprints!!
Warm up for sprints
Run 200 meters X 8  score times
Rest as needed between sets

MADMOBI
Lat stretch band
Shoulder bully
Press ups
Roll quads.