ahhh tricked ya =]
Warm Up
General
2 sets 30 sec row or bike
30sec Front rack stretch on floor or box
30sec Rotating scorpions
Mobility
Goblet squat hold + shift 3 x 10 seconds stretch/ankle.
Stand up for 5-10 seconds before the next set
Specific
3 sets
4 Pause Front squat@ Ascending
4/side 1 & 1/4 Bulgarian split squats
Strength
Front squat
5 sets @70-75%
1 Squat & 1 1/4
1 Paused Squat
Focus on form !
Rest 2-3 minutes between sets
Workout
20 min AMRAP
16 Wall Balls 20/14lb
16 DB Snatch 22.5/15kg
48 DU
SC
60 Single Skips
DB – 15/10kg
Fit
60 Single Skips
DB – Light
WB – Light
Accessories
Strict TTB
3 x 10-15
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