Wednesday 9/3/202

/

Strength 
Back Squat 3-2-1-3-2-1
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%
Post: 3 sets of 8 Ring Rows (strict tempo)

WOD
"Steel Pressure"
For Time:
21-15-9
Wall Balls 20#/14#
Box Jumps 24"/20"
Kettlebell Swings 55#/35#
-Rest 2:00-
9-15-21
Kettlebell Swings 55#/35#
Box Jumps 24#/20#
Wall Balls 20#/14#

Post 
3 sets:
8 Tempo Ring Rows (3-second negative)

Tuesday 9/2/2025

/

Strength 1
Snatch Balance 3x3
Skill Focus (Snatch Balance / Sots Press)
- Snatch Balance (3x3 @ light weight, 50-60%)
- Sotts Press from bottom of squat (3x5 with empty bar or light)
- Focus: Speed under the bar and upright stability

Strength 2
Sots Press
3x5 3 sets
5 Sots Press

WOD
"Backdraft"
Every 3:00 (6 sets)
50 Double Unders
5x50ft Shuttle Run
25ft Handstand Walk (Scale 2  Wall Walks)
* Each shuttle run rep is 25 feet down + 25 feet back.
* *Score is slowest set