Warm up:  

  • up and back:
  • bear crawls
  • walking lunges
  • backwards jog
  • your choice QM
  • high knees
  • butt kicks
    then 10 air squats with 10 second pause at the bottom of each squat.  

Mobility:
1:00 min each side banded front rack mobility

Skill:
Front Squats
5-5-3-3-1-1
(warm up to about 60% for 5 then increase weight each round)   

Workout:
4 rounds for time:
8 hang squat clean (95/75#).
16 TTB or K2E

Comment