I. Run 400m
II. Dynamics & Mobility
III. Set-up, Training Flow & Movement Review
Impact/Focus: Front Squat
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Front Squat.
Every 2:30 x 6 Rounds
Front Squat 5-3-3-1-1-1
Notes: Athletes should plan to increase weight with each set. Practical applications of Front Rack mobility and development should be actualized to their potential today. Instruction, learning, and sarcasm will be continuous.
Post loads to comments.
10:00 AMRAP of
30 x Double-unders
15 x Wallball
(20/14lbs to 10/9ft targets)
Notes: Single-unders will scale to 45 reps per round for today. Intermediate scaling would be 15 x Double-unders per round.
Post scores to comments.
Skill Development (Optional XC)
I. Run 400-800m or Row 1000-1500m at technique refinement (power curve) or recovery pace. Partition efforts as needed.
II. Post WOD mobility efforts (ie. Couch Stretch to start…)
III. Preparation for Benchmark “Diane” Friday.