Primer:
20 Banded Side Steps
20 Banded Forward / Backward Walks
10 Banded Glute Bridges
10 Banded Squats
60s Jumping Squats
60s Empty Barbell Strict Press
Front Squat Skills and Drills
5 Zombie Squats | 30s Burpees
5 Front Squats | 30s Sit Ups
5 Pause Front Squats (2s) | 30s Burpees
5 One ¼ Front Squats | 30s Sit Ups
5 In the Hole Front Squats | 30s Burpees
3 Tempo Descent Front Squat (10s descent, no pause, fast up)
Mobility:
Ankle Rocks
Calf Stretch
Extended Arm Lizard
Strength:
EMOM x 10
Odd: 1 Front Squat @ 85%
Even: 2 Back Squats @ 85%
WOD: AMRAP 8 – Barn Burner
40 Double Unders
20 Bar Facing Burpees
20 Pwr Cleans @ 135/95
40 Double Unders
16 Bar Facing Burpees
16 Pwr Cleans @ 155/105
40 Double Unders
12 Bar Facing Burpees
Max Pwr Cleans @ 185/135
Scaled: @95/65
Single Unders: 100
BulletProof: AMRAP 8
50 DU’s
100 Ft Bear Crawl
25 DL’s @135/95
50 DU’s
100 Ft Bear Crawl
25 DL @ 185/125