WARM-UP:

  • 200m jog
  • Good Mornings
  • Deep Squat Holds
  • Sampson Stretch

SKILL-WORK / TECHNIQUE:

  • Front Squat

WOD: GV Front Squat, + 9 Min AMRAP

A1.  German Volume Front Squat. Complete 10 Reps, 10 Rounds. 1 Minute Rest Between Rounds

Athlete Self times 1 minute rest.  Work at 50-60% Max.

B1.  9 Min AMRAP. Complete the following three exercises in sequence for as many rounds as possible in 12 minutes.

  • 6 Pull Ups
  • 9 Box Jumps
  • 12 KBS (24/16 kg)
Scale as needed.
Mobility:
  • Trigger Point/ Foam Roller
  • Band stretching