Wednesday
Warm-up
Warm-up
4 ROUNDS
:15 Jumping Jacks
:15 Bootstrappers
:15 Groiners
:15 Air Squats
:15 Jumping Jacks
:15 Bootstrappers
:15 Groiners
:15 Air Squats
Into…
2-3 ROUNDS
100m Run
5 BB Deadlift
10 Elbow Punches
5 Muscle Clean
Following the warm-up go into your Clean progression. After the Clean athletes should be very ready for Front Squats.
Strength
Front Squat (5-5-5-5-5-5-5)
Workout
Metcon
E2MOM x 12 MINUTES
200m Run
Max Squat Cleans (185/135)|(135/95)
200m Run
Max Squat Cleans (185/135)|(135/95)
(Score is Reps)
Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Rolling on Quads and Inner Thighs
5:00 Foam Rolling on Quads and Inner Thighs
(No Measure)
Front Squat*
*Start Light and Build to Heavy Set of 5
(Score is Weight)