WOD Thursday 09.12.2019

Mobility:
Banded Front Rack x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
Kneeling T-Spine Opener x 10 reps/Side
Single Leg Glute Bridge x 10 reps/Side
Genie Wall Facing Squats x 10 reps

Warm Up:

EMOM x 4 minutes
3 Push Ups
20 Mnt Climbers
6 Jumping Lunges

Technique & Lift:

Front Rack & Squat Prep w/ Partner

“A” does Alt Elbows in Front Rack Position
“B” does Goblet Squat x 10 reps w/ Pause in the bottom

Then..

“A” does Alt Elbows in Back Rack Position
“B” does Duck Walk
* 5 reps Right
* 5 reps Left
* 5 reps FWD
* 5 reps BWD

A. 2 sets of:
Front Squat x 6 reps

*Take these 2 sets to build to your first starting set.

B. Every 3 minutes x 3 sets
Front Squat x 10 reps

*Set 1 @ 55% of 1RM Front Squat
*Set 2 @ 60-65%
*Set 3 @ 70%

C. Complete
50-100 Barbell Floor Press (Empty)
50-100 Banded Pull Aparts
50-100 Alt Cross Body Shoulder Taps
*Break as needed