Warm Up:
Glassman
(if you cannot do strict ring dips, do negatives)
Front squat skill transfers
Strength: 3 x 3 Front squat work up to 70% weight
WOD: 20 MIN EMOM
Odd: 2 reps front squat with 3 sec hold in bottom (60-70%) from floor if possible
Even: 4 t & b shuttles (wall to red line)
Silvers:
Glassman warm up (replace ring dips with box dips)
Squat therapy
Strength: 6 x 4 Deadlifts increasing weight
WOD: 16 MIN EMOM
Odd: 3 reps deadlift
Even: 2 T & B shuttles
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