Build Up:
2-3 sets:
4 front squats
– Build to starting skill work load.
– Rest 1:00 between sets.
Skill Work:
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow.
WOD:
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (135/205 lb)
Intended Stimulus: 5-10 Minutes
Intermediate:
For time:
15-12-9
Toes-to-bars
12-9-6
Front squats (105/155 lb)
Beginner:
For time:
15-12-9
Hanging knee raises
12-9-6
Front squats (35/45 lb)
Home Workout:
For time:
30-24-18
V-ups
15-12-9
Double-dumbbell front squats (35/50 lb)
Movement scaling options:
TTB: Reps, knees-to-chest, hanging knee raises, lying leg raises
Front squats: Load, reps, back squats, dumbbell goblet squats
Cool down:
1 set:
:30 banded shoulder stretch/side
:45 couch stretch/side