Day #4 (Sole Lift/ Pace)

Warm up

ARE squat complex

2x

Regular elevated 3x with 3 second hold

Heels elevated 3x with 3 second hold 

Toes elevated 3x with 3 second hold

Regular elevated 3x with 3 second hold

Skill

Body positioning faults/ Bailing out of squat

WOD

A- 5x 3 with 3 second pause

Back squat

B- 4 rounds for time:

30 KBS w/35 m/53

400m run

GoFit

KB Warm up #1

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

Back positioning on KB squat & KBS

WOD

5x

20:40

-KB squat

-Jump rope

-KBS

-Jump rope