Friday July 30, 2021

Warmup

2:00 Bike/Row

2 Rounds:

10 Russian KBS

5/Arm Single Arm KB Front Squat

5/Arm Single Arm OH Press

10 V-ups

Mobility

Wall Hinge Stretch 1:00

Samson Stretch :30/Side

Skill/Strength

Tempo Front Squat 4x3

Light to moderate weight.  Three second descent.  Three second pause at the bottom.  Three second ascent.

If it will be difficult to maintain good front rack positioning, modify by doing back squats. 

WOD

20 front squats

20 toes to bar

20 shoulder to overhead

3 rounds

F:  kb goblet squats; situps; light barbell or dumbbell shoulder to overhead

P1:  95/65

P2:  75/55; hanging knee raises

C:  115/75; 3 rope climbs after each round