Warm Up:
50 Double Unders
Squat Therapy
5 position front rack skill work with dowel
(Arms out/Regular/3 sec Hold at bottom/1 1/4 bounce at bottom/ bottom up)
Mobility
WOD:
3-2-1-1-1-1-1 In the hole Front Squat (rack low and start in the hole)
Rest 5 Minutes
then 3 x 30 sec Front Rack Hold @ 110% 1RM weight
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