Warm Up:
Dynamics
Mobility: T spine/wrist/shoulder/lats/pecs
Squat therapy
Front Squat skill transfers (with bar)
STRENGTH:
Front Squat 4 x 4 @ heaviest weight 3 mins rest
Press 5 x 5 same weight, 2 mins rest
WORK:
21-15-9
Row (cals)
Landmine Thruster (65/45)
Rx2: DB thruster, any weight
SILVERS:
20 MIN AMRAP
25 ft front rack or no load walking lunge
8 burpees
25 ft lunge
8 jumping pull up (6"clearance)
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