Front Squat complex
Warm Up
2 Rounds
10 Shoulder Passthrough
10 Behind the neck push press
10 Kanga Squats
2 rounds
10 Scap Pull ups
10 YTW
10 Deeps Squat with thoracic rotation
Strength
Front Squat
Build up to max unbroken sets:
1 Front Squat + 10 sec Front Rack Hold at the top + 1 Front Squat
Workout
RX+
Every 6 min x 4
3 Rounds
1 Legless Rope Climb
3 Clean and Jerks @100/70
5 Ring Muscle Ups
RX
Every 6 min x 4
3 Rounds
1 Rope Climb
3 Clean and Jerks @80/55
5 Bar Muscle Ups
SC
Every 6 min x 4
3 Rounds
1 Rope Climb
3 Clean and Jerks @60/40
5 C2Bg
Fit
Every 6 min x 4
3 Rounds
3 Rope Pulls
3 Clean and Jerks @ 40/30
5-10 Pull Ups/Banded Pull Ups or 10 Ring Row
Goal: Speed and Strength Endurance
Extras
Weightlifting
Snatch
3 Sets @ 75%
3 Snatch Hight Pull
1 Snatch
3 OHS
Engine Building
Every 2 min x 10 sets
20/16 Cal Ski
Rest 5 min
10 min EMOM
10/8 Cal Ski
Accessory Work
Banded Good Morning
3 x 12
5 min GHD Hollow Hold
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