Warm Up
Row 300m
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds
- Goblet Squats x 10 @ 20X1
- T Push Ups x 10
Strength/Skill
A.
Front Squat – Build to a 1RM in 20 minutes
Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Set 5 – Test 1RM (Go for it here if it feels good)
Set 6 – Exceed Set 5 (Optional)
– Rest 2-3 minutes between sets
MetCon
7 Rounds for time of:
- Thrusters x 7 (95/65)
- Burpee Over the Bar x 7
