WOD

11.06.19

WARM UP

General & Specific

STRENGTH

Front Squat – 1RM of the Day in 12-15

WOD

7AMRAP of:

With one barbell @115/75lbs perform:

5 Front Squat

4 Shoulder-to-Over-Head

3 Squat Clean Thruster

WARM UP

General & Specific

STRENGTH

Front Squat – 1RM of the Day in 12-15’ or heavy doubles @climbing every 2′ x 6 sets

WOD

7AMRAP of:

With one barbell @95/65lbs perform:

5 Front Squat

4 Shoulder-to-Over-Head

3 Squat Clean Thruster

WARM UP

General & Specific

STRENGTH

DB Russian Step Ups – 6-8/reps per leg @climbing x 4-6 sets

WOD

7AMRAP of:

With one pair of DBs or empty BB perform:

5 Front Squat

4 Push Press

3 Hang Squat Clean Thruster

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