Warm-up Drills
I. Run 400m
II. 6:00 AMRAP
6 x Medicine Ball Cleans
8 x Hollow Rocks
8 x Supermans
10 x Air Squat (Wall Therapy
III. Mobility
Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.
Front Squat 3-3-3-3-3
Post loads to comments.
“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees
Post times to comments.
18 5x pr x 30lbs 13:20@ 135
Front Squat = 205lbs
WOD=8:27 115#
“Front Squat 3 RM” : or not…..145# – taking it easy on my back.
“Bruised?” : pretty much, after 11:45 @ 115#
Front Squat 3RM: 185# (same as last month)
Bruised: 9:32 rx