Group Warm up
Group Mobility
Strength
Front squat 5×5 @ 70-75% – rest 2/3 minutes between sets. This is our first week with front squats! If the weight feels super heavy please drop 5-10%. Work on speed and proper bracing throughout all five sets.
WOD ( Workout of the Day )
10 minute AMRAP
6 Dumbbell hang clean and jerk – RX 50/35lb RX+ 70/50lb (3R/3L)
12 Burpees
18 Box jump overs (24/20")
EXTRA: Strict press 5×5 @70-75% of 1RM
Power snatch 8×2 @ 70-75% of 1RM
*Superset the movements – rest 2 minutes between each set.
