Wednesday

Warm-up
GENERAL WARM UP [5:00 – 13:00]
2 Rounds. . .
10 Lateral Steps (each side)
5 Pausing Squats (0:03 at the bottom)
10 Standing Fire Hydrants (each side)
0:30 Hip Bridges

MOBILITY
(All Stretched on One Side)
0:20 Static Spiderman
0:20 Static Lunging Hip flexor Stretch (drop back knee from spiderman stretch)
0:20 Half Kneeling Hamstring Stretch
0:20 Half Kneeling Adductor Stretch
0:20 Pigeon Pose

0:30 Rig/Rack Assisted Squat Hold

TECHNIQUE & BUILD [13:00 -30:00]
FRONT SQUAT
[Coach: strong front rack position = elbows pointed forward upper back engaged]
[Coach: hips down and back]
[Coach: knees out and heels down]

SPECIFIC WARM UP [30:00 – 37:00]
10 Double Dumbbell Deadlifts
10 Scap Retractions (pull up bar)
10 Box Step Overs

5 Double Dumbbell Power Cleans
5 Kip Swings
5 Box Jump Up Step Down

3 Double Dumbbell Front Squats
3 Pull Ups
3 Box Jump Overs

Front Squat (Weight)
Every 90sec x 6 sets
Build to a 2rm
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Dumbbell Front Squats (50/35)’s
3 Strict Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (50/35)’s
6 Strict Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (50/35)’s
9 Strict Pull-ups
9 Box Jump Overs (24"/20")

[Continue To Add 3 Reps Each Round]