MOBILITY/SPECIFIC PREP
M. Wall Couch Stretch (90 secs per side)
SP. Dynamic Lower Body
STRENGTH
PERFORMANCE and FITNESS
Front Squat
Calculate 90 % of your 1RM Front Squat and use that to calculate below weights
70% x 3
80% x 3
90% x 3+
Perform 3 ramp up sets of 3 reps before hitting your 3 working sets as above
Rest 2 mins between working sets
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 6:
Max Wallballs 9/6
On the Minute [Starting at 0:00]
5 Clean & Jerks 60/40
MIDLINE
3 Rounds
:20 sec L Sit
8 Pendlay Rows
8 Strict T2B
