MOBILITY&WARM UP

AMRAP 10 min for Quality
1:00 Jump Rope
15 Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Plate Ground To Overhead #10/5

SKILLS & SPECIFIC WARM UP 

Front Squat

STRENGHT

On the Minute x 7:
2 Front Squats

Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM Front Squat
Sets 5-7: 60% 1RM Front Squat

CONDITIONING

“Throat Knot”

2 x AMRAP 6 minutes rest 3
50 mt Overhead Plate Walking Lunges #20/10
50 AbMat Sit-ups
Max Double Unders