Front Squat
Warm Up
2 Rounds
200m Row
5/5 World Greatest Stretch
5/5 Rotating full squat T spine rotations
5 Banded Y pulls
Mobility
- 30/30 Sec of Couch Stretch
- 10/10 – 90/90’s Hip rotations
Weightlifting
Front Squat
1 x 4 @ 60% Tempo – 2010
1 x 3 @ 70% Tempo – 2010
4 x 2 @ 80% Tempo – 2010
Workout
EMOM 15 min
Min 1: 16-21 Wall Balls 20/14lb
Min 2: 10-15 Hang Power Clean 50/35 Kg
Min 3: 200 m Run or Max Cal on C2/Echo
SC – Weight of the bar
Extras
Conditioning
Bike erg:
10 min easy
7 min mod
5 min hard
7 min mod
10 min easy
Accessory
GHR
10 x 4
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