Warm Up:
Upper body & lower body lift prep
Front squat skill transfer exercises
Mobility: shoulders/lats/wrist/pecs/t-spine
Work for flexibility in front rack position
Review: Front Squats
Front squats 4 x 4 (3-4 mins rest btwn sets) at heaviest weight
Review: Overhead squat
WOD:
10-20-30-20-10
Overhead Squat 45/35
Row cals
SILVERS:
Same class structure as regular class including lift
Modify/scale appropriately
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