Strength
Every 1:45 minute on the minute x 7 rounds
Front Squat x 5 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 4 reps or beat it
Warm Up
3 round
30 seconds figure four right stretch
30 seconds figure four left stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds arm circles
30 seconds scap push-up
30 seconds Med ball elbow hold
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks
30 seconds figure four left stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds arm circles
30 seconds scap push-up
30 seconds Med ball elbow hold
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks
WOD
As many reps as possible in 12 minutes
30 double unders
9 front squats (115/75)
7 bar facing burpees
5 shoulder to overhead (115/75)
9 front squats (115/75)
7 bar facing burpees
5 shoulder to overhead (115/75)