Warm Up : (5 Minutes)
Dynamic Warm Up
Mobility : (10 Minutes)
– 60s Pigeon Pose each side
– 15 Terminal Knee Extensions each leg
Strength : (20 Minutes)
Front Squat Wave:
3-2-1-3-2-1. Rest 2-3:00
– Same Concept as Back Squat from last
month
– 2nd Wave should be heavier than the
first
– Start at roughly 50% of 1RM.
– For example,
Set 1: 3 @135
Set 2: 2 @185
Set 3: 1 @225
Set 4: 3 @205
Set 5: 2 @245
Set 6: 1 @275 (15# off PR)
Beginners:
Front Squat, 6 x 4 adding weight if form
permits
Metcon : (20 Minutes)
“Downtime”
AMRAP 10
5 Squat Clean Thrusters (135, 95)
10 Burpee Pull-ups
Rx+:(5 Burpee Muscle-ups in place of
Burpee Pull-ups)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Burpees, No Pull-up)
*Spend 7:00 getting squat clean thrusters
warm before starting the clock.
Accessory : (5 Minutes)
100 Banded Pull Throughs