WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Kb Swing – Front Squat
CONDITIONING
In a 10 minutes time cap
Front Squat
7 Reps # 35% of 1BW
5 Reps # 55% of 1BW
3 Reps # 70% of 1BW
1 Rep # 80% of 1BW
Continue to climb with singles until we reach our target attempt for the day.
Rest 5′ Then:
For Time
6 – 12 – 18
Kb Swing #24/16
Front Rack Reverse Lunges #35% 1 Rm of Front Squat
