WARM UP – MOBILITY
Big dynamic joint warm-up

Squat mobility/activations: hip, hamstring, thoracic, front rack work

Review front squat technique then:
2 rounds w/ empty barbell
5 front squats 3s down, fast up
5 front squat 3s down, 3s hold, fast up
5 1+1/4 front squats

  • rest ~60s between sets and stretch out anything feeling tight.

WOD A
FRONT SQUAT
20 mins to establish a heavy single or new 1RM front squat
Build by feel or follow a suggesting rep scheme:
1 set: 8-10 reps (40-50%)
2 sets: 5-7 reps (55-65%)
2 sets: 2-3 reps (70-80%)
3-4+ sets: 1 rep (85-100%+)

WOD B
10 MIN AMRAP: WALLBALL & HANG SNATCH
Complete AMRAP in 10 min:
20 Wallballs (20/14)

10 Hang Power Snatch (95/65)

Scale BB weight so that you can complete a few rounds unbroken or 2 quick sets.
Last completed Dec 12, 2019

ACCESSORY
Cool-down, Roll out, stretch, or work on a weakness

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