Warm Up:
3 sets:
:30 up downs/burpees/bar-facing burpees
:30 back-rack alternating elbow rotations
:30 front-rack alternating elbow rotations
:30 front-rack elbow rotations
:30 squat therapy
Skill Work:
2 sets:
5 front squats (light weight)
3-5 sets:
1 front squat (building)
WOD:
7 sets for load:
1 front squat
Intermediate:
Same as Rx
Beginner:
7 sets for load:
3 front squats
Movement scaling options:
Front Squat: Decrease load, decrease reps, DB options.
DB options:
Every 2 minutes perform:
10 DB front squats
x7
Post-workout Skill Work:
5 sets:
10 KB side bend/side
1:00 double KB front-rack hold