Front squat position work and strength + short burner. Today for the strength work, we want to specifically focus on keeping a tall chest and heels on the ground. Doing both of these things are tough for many in the front squat so be sure to warm up well. Make sure your lats and triceps are open, supple and ready to rock. On the conditioning today, the 9:00 looks short but with only a couplet, it seems to go on forever. Scale so that you know you can hit the wall ball unbroken for several rounds and finish the gymnastics movement in around :30-:40 or below each round.
3:00 bike or row
___________
10 Banded pass through
10 Overhead banded pull a part
10 Banded overhead walking lunge
10 Banded around knees air squat
2 rounds
____________
5 Wall Squat
5 light goblet squat (2 count pause)
5 Air squat
2 rounds
Every 3:00 execute 1 set of front squats
4×5 at 70-75% 1rm
RXConditioning:
3 Burpee bar muscle up
9 Wallball (20/14lb.) (10/9ft.)
9:00 AMRAP
Intermediate:
3 Burpee Chest to bar pull up
9 Wallball (14/10lb.) (10/9ft.)
9:00 AMRAP
Baseline:
3 Burpee to target + 6 ring rows
9 Wallball (10/6 lb.) (9ft.)
9:00 AMRAP
3×10 Terminal knee extension
+
3×12 Standing single arm upright Row (DB)
Rest as needed between supersets.
