Warm up: Coach’s Choice
Strength/Skill: Front Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
Front Squat – 1 x ME Reps
Stimulus/Focus: At the completion of the final 3 minutes, complete one set of max unbroken reps at 70% of your heaviest lift from today. Any change in your cadence constitutes a break.
WOD: 4 Rounds (4 Minutes Work / 2 Minutes Rest)
4 Minute AMRAP
1 Rope Climbs
10 Kettlebell Swings (1.5/1)(1/25#)
20 Double Unders
Stimulus/Focus: Move quickly. Complete all work unbroken. Aim for 2 rounds each time.
Cool Down: 3 Rounds
20 Straddle Compressions
15 Second L-Hold on the Rings
10 V-Ups