Warm Up
Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Cat Cows
Wrist Rolls
Dead Hang
Scap Push Ups
On Coaches Call Out
5 Reps: Goblet Squats
5 Reps: Empty Barbell Front Squats
5 Reps: Push Ups
5 Reps: Empty Bar Floor Press
5 Reps: Cobra Good Morning
5 Reps: Empty Bar Deadlift
5 Reps: Hanging or Lying Knee Raises
5 Reps: Hanging or Lying Toes to Bar or Leg Raises
Strength
Front Squat
Sets x Reps: 5 sets x 2 reps @ 85% 1 Rep Max / E2MOM
Front Squat (3 sec eccentric)
Sets x Reps: 3 sets x 2 reps @ 70% 1 Rep Max / E2MOM
WOD
AMRAP 10 Minutes ~ In Pairs Split Work
COMPETITIVE
6 Bench Press (185/120)
12 Deadlifts (305/200)
18 Toes to Bar
PERFORMANCE
6 Bench Press (135/95)
12 Deadlifts (225/145)
18 Hanging Leg Raises
LIFESTYLE
6 Bench Press
12 Deadlifts
18 Sit ups
Coaching Notes:
Stimulus: This is a heavy barbell workout, you get a short rest while your partner works so you should be able to do your portion of the reps unbroken for a while.