07.02.18

Warmup
6 min AMRAP
20 Double Unders or 40 Singles
8 Walking Lunges Per Leg
4 Walkout to Scap Up

Mobility
Active Spiderman – 1 min/leg
Pin and Stretch Top of Glutes/Hip with Lax Ball – 1 min per side
Pin and Stretch Quads with Foam Roller – 1 min per side

Skill
Review the points of performance of the Front Squat.
Then, use 5 min to warmup your Front Squat with light loads.

Strength
Use 15 min to perform the following sets of Front Squat Clusters:
3 Rounds of 4-3-2-1 Reps @3121 Tempo
Rest 15 Sec between cluster reps (4 rest 15sec, 3 rest 15 sec and so on)

P- use 75-80%
L – use 70-75%
F – use a moderate to heavy load that allows for solid movement

Metcon
14 min AMRAP

10 Dball Over Shoulder
8 HSPU
200m Burden Run with Wall Ball

P – 100/70, 20/14
L – 70/50, 20/14
F – 50/30, 14/10

Cashout
3 rounds, not for time

12 – Bicep Curls per arm
25 – Banded Tricep Push Downs
8 – Bulgarian Split Squats Per Leg holding DBs