05.21.18

Warmup
5 min AMRAP
Bear Crawl – down and back 30’
10 PVC OHS
Duck Walk down, Quad Pull back 30’
10 PVC Lunging Pass Throughs
Crab Walk down, Toy Soldier back 30’
10 PVC Thrusters

Mobility
1 min Couch Stretch per side
1 min of Bodyweight hip bridges
1 min Banded Spiderman per side
20 Alternating Scorpion Stretches
Kneeling Elbow to knee to open stretch – 10 per side

Skill
Review the points of performance of the Front Squat to include mechanics and positions of squatting in general, then the front rack position.

Strength
2 Min AMRAP of Front Squats
Rest 4 min
2 Min AMRAP of Front Squats
Rest 4 Min
2 Min AMRAP of Front Squats

Performance
– 135/95
– Bar Taken from the floor
– Go unbroken and rest in front rack if needed

Lifestyle
– 115/75
– Bar can be taken from a Rack

Fitness
– 95/65
– Bar is taken from a Rack

Metcon
For time under a 20 min cap:

50 Cal Row or Bike
50 American KB Swings
50 GHD Situps
50 Hang Power Cleans
50 Wall Balls
50 Burpees
50 Double Unders (100 singles)

P – 32kg(70#)/24kg (55#), 115/75, 20/14
L – 24kg(55#)/16kg(35#), Abmat Situps, 95/65, 20/14
F –24kg(55#)/16kg(35#) Russian KB Swings, Abmat Situps, 75/55, 14/10

Cashout
3 Sets:
30-50 Banded Leg Curls each Leg

12-15 Ring Rows with feet elevated on box

Cashout
3 Sets:

30-50 Banded Leg Curls each Leg
https://www.youtube.com/watch?v=3dVztDz-Cb4
12-15 Ring Rows with feet elevated on box
rest as needed between sets