Prep

1) Worlds Greatest Stretch x 5 reps each side 

2) 2 Rounds of:

10 Banded Glute Bridges

5 Bird Dogs each side

10 Reverse Lunges in place (5 each)

3a) Front Squats with an empty barbell:

2 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique. 

3b) Band Chicken Wing Stretch in between warm-up sets of Front Squats.

A.

Front Squat 

5-4-3-2-1+. 

OT2:30

– Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.

B.

RDL

3 x 10

OT2:30

– building in weight 

– slow & controlled

C.

For time

15-12-9

Front Squat (155/105)

30-24-18

Heavy Russian KBS (70/53)

– Goal: Sub 8:00 

– very tough effort. Front Squats should be capable of being completed in 2-3 sets and RKBS in 2-3 sets.

TIME CAP = 10:00