WOD Thursday 06.13.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Cat Camel x 10 reps
Wall Facing Squats x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
5 Jump Squats

Technique & Review:

A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 10 reps @ Light
*Set 2 x 8 reps @ Moderate
*Set 3 x 6 reps @ Heavy Moderate

B. Every 3 minutes x 7 sets
Front Squat

*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps
*Set 7 x 10 reps @ 50% of Heaviest 2 rep.

*Comp & L3 – Build in load each set
*L2 – Build up to 75-80% in sets 5&6
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.

WOD

2 rounds for time:
10 (R) DB Snatch
15 Wall Balls
10 (L) DB Snatch
15 Wall Balls
20 Push Ups

*Comp – DB (70/50) & 30/20
*L3 – DB (50/35) & 20/14
*L2 – DB 45/30 & 20/14
*L1– 35/25 & Scale as needed