12.9.24 WOD

3 x
30 Mini band glute bridge ups
20 Flutter kicks 1/1
20 Singles

Then..

Back squat warm-up
:20 row
+
5 Back squats
*build to 65% in 3 rds

Then..
Back Squat
week 1 of 4

Every 2:00 x 4 sets:

10 Back squats (@ 60-65%)
+
6/6 Mini band side steps

Then…

For Time:
40 Alt Hang DB Snatch
1000/900m Row or 30/25 cal bike
4 Rope climbs / 12 strict pull-ups

30 Alt Hang DB Snatch
750/700m Row or 25/20
3 Rope climbs /9 strict pull-ups

20 Alt Hang DB Snatch
500/450m Row 20/15
2 Rope climbs / 6 strict pull-ups