|teaching skills and drills!|
Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM front squat.
Strength: Front squat - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: Complete 3 rounds for time of...
15x DB snatch, right arm (35#/25#)
15x GHD sit ups
15x DB snatch, left arm (35#/25#)
15x Toes to bar
Core: 3 rounds - 12x Reverse hypers (AHAP)