General Warm up:
10 min PVC work going over Front Squat:
Key points
Hips Back
Weight in heels
Knees out
Elbows UP!
Strength: Front Squat
3 warm up sets
5 working sets of 5 reps (75-85%)
Conditioning:
3 rounds:
10 Front Squats (135/95) (scaled: pick a weight you CAN DO 10 unbroken with)
50 Wall Balls (20/14)
Partner WOD; 100/80 cal row 100 Back squats (115/75)(95/65) 100 Push Press 100 Front Squats 100 pullups 100 KBS (70/55)(55/35) 100 Hang...
Strength: 10 min EMOM 1 Deadlift 1 Hang Squat Clean 1 Hang Power Clean 2 Push press Conditioning: For Time 4 Rounds: 10 Hang Power Cleans...
Strength ; Bench Press 4x5 @80% Super Set: Bicep Curls 3x12 Tricep Ext 3x12 Conditioning : 1 Deadlift (255/175)(225/155)(205/135) 1...