DATE – Thursday
Warm-up: 500m run or row
Mobility: Roll out quads + thoracic spine w/ extension
Banded Hip capsule opener + banded front rack mob
WOD A) Front Squat (20 mins)
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
4 @ 80%
4 @ 85%
WOD B) 8 min AMRAP: Ascending ladder
Squat clean thruster (95/65lb) (Should be primarily touch and go reps)
Burpee over the bar
Score is last completed round + extra reps.
Scale movement to a thruster for newer athletes struggling with the movement.