WARM UP – MOBILITY
5 mins hip openers
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Front Rack mobility w/barbell
Pause & 1 1/4 Front Squat warmup drills, working on perfect mechanics, torso as vertical as possible!
WOD A
FRONT SQUAT
25 mins to establish a 1RM Front Squat
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Build how you see fit, but here is rough guideline to follow if needed:
8-10 reps @ 30-40%
6-8 reps @ 40-50%
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
1 rep @ 85-90%
1 rep @ 90-95%
1RM attempt(s)…
*Rest at least 2-3 mins between your final attempts
WOD B
TROPIC THRUSTER
15 min AMRAP:
30 Thrusters 45/35lb
15 Toes To Bar
20 Thrusters 95/65lb
15 Toes To Bar
10 Thrusters 135/95lb
15 Toes To Bar
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-Everyone start with an empty bar and scale to a weight that you could do 10-15 thrusters UB when fresh rd.2, 4-6 UB rd.3
-Score = total reps. One complete round = 105 reps
ACCESSORY
1) Crossover Recovery
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2) Accumulate 3-5 mins in a couch stretch, and a pigeon pose on each side
