08.21.18

Warmup
Under a 6 min running clock:
2 min Bike, Run or Row at a moderate pace, then with remaining time,
AMRAP
6 KB or DB Goblet Squats
Mini band Monster Walk down and back
Mini band Lateral Walk down and back
10 PVC Pass Throughs
Mobility
Foam Roll Lats – 1 min/side
Elbow Pumps with unloaded bar or PVC – 1 min
Lunging Cat/Cow – 15/side
Frog Stretch – 1 min
Skill
Review of the Front Squat
Focus on:
– Initiating the squat with the hips going back and straight down as the squat continues. Avoid continuing to push the hips further back as you squat, leading to a forward chest position
– Maintaining lumbar curve in the bottom position
– Keeping elbows high in the front rack position
– Keeping core engaged and focus on breathing rhythm
Strength
Front Squat
Under an 16 min running clock, build to a heavy set of 5 Front Squat for the day using the following rep scheme
9-7-5-5-5
Metcon
18 min AMRAP
12 Single Arm DB Hang Clean and Jerks (6/side)
Run 200m
9 Toes to Bar
Run 200m
P – 50/35, Toes to Bar
L -40/25, Knees to Elbow
F – 35/15, Hanging Knee Raises
Cashout
Tabata (for 10 rounds of :20 work/:10 rest)
Alternating rounds between
Lateral Plate Hops, as fast as possible
Wall sit with Medball Rotation