Warm up: 400 m run, 10 pass thrus, 10 windmills; 2x 10 prisoner squats, 10 jump squats, 5 kte, 5 dips
Mobility: hips/glutes/front rack
Skill Focus: Front Squat
Warm up to 75% and. . .
Front Squat 2 reps @75% EMOM for 8 min
Level 3
8 t2b
6 broad jumps*
4 bar/ring muscle ups
Level 2
8 t2b
6 broad jumps
4 jumping bar mu’s
Level 1
8 kte or knee raises
6 broad jumps
4 jumping pull ups + 4 dips
AMRAP in 12 min
*jump your height
Post wgt used and # rds + reps
Mobility: hips/glutes/front rack
Skill Focus: Front Squat
Warm up to 75% and. . .
Front Squat 2 reps @75% EMOM for 8 min
Level 3
8 t2b
6 broad jumps*
4 bar/ring muscle ups
Level 2
8 t2b
6 broad jumps
4 jumping bar mu’s
Level 1
8 kte or knee raises
6 broad jumps
4 jumping pull ups + 4 dips
AMRAP in 12 min
*jump your height
Post wgt used and # rds + reps
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