Strength:

Front Squats

5   reps @ 70% 1RM

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

 

Conditioning:

Partner WOD:

6 x 200m Run Sprints

50 Burpees

4 x 250m Row Sprints

30 Knees-2-Elbows

2 x 75 Double Unders

10 Muscle-ups

 

For Time

 

Mobility:

Olympic Wall Squat – 2:00

Lateral Opener – 2:00 per side

Hip capsule – 2:00 per side

 

 

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