Warm up: 300 m row; 2 x 8 mb dl, 8 mb high pulls, 8 mb sq cleans, 8 push ups, 10 half burpees; wrist/front rack mobility
Skill Focus: Front Squat
Warm up and build to working weight. . .
Front Squat
4 x 3@80-85% of last week’s 3 RM (or 4 x 3@ 5 rm)
WOD:
Level 3
5 tap n go cleans 155#+/110#+
10 burpee to lateral bar hop
Level 2
5 hang cleans 135#/95#
10 burpee to lateral bar hop
Level 1 (choose appropriate weight)
5 hpc10 burpee to lateral bar hop
4 RFT
Post fs wgt and time for score
Skill Focus: Front Squat
Warm up and build to working weight. . .
Front Squat
4 x 3@80-85% of last week’s 3 RM (or 4 x 3@ 5 rm)
WOD:
Level 3
5 tap n go cleans 155#+/110#+
10 burpee to lateral bar hop
Level 2
5 hang cleans 135#/95#
10 burpee to lateral bar hop
Level 1 (choose appropriate weight)
5 hpc10 burpee to lateral bar hop
4 RFT
Post fs wgt and time for score
Image
Image
