8.11.25 WOD.

30 mini band high knees
30 Mini band Lateral steps
30 Mini band glute bridges

Then…

3 warm up set to build up to 50%
10 reps

Then…
BB Hip thrust
2:00 max reps
* try to get get more reps from last week.
—
Use about 50%+ of your 1rm deadlift weight. We will repeat this each week and the goal will be to get a couple extra reps each week.

Then..

EMOM x 6 Min ( 3 sets of each)
Min 1: 3 Front Squats @ 65% of your 1 RM FS
Min 2: 6 Back Squats at the same weight
*Focus on speed today

EMOM x 9 Min

Min 1: 5 Power Snatch 95/65
Min 2: 9 Toe To bar
MIn 3: 15 Wall Balls

At the 9:00 Mark:

3 Rounds For Time:
5 Power Snatch
9 Toe to Bar
15 Wall Balls

*9 Min cap on Part 2
*18min total.