A1. Front squat x8-10 @30X1
A2. Ring row x10-15 – elevate feet if possible.
A3. Front rack mobility x60 seconds
Rest 60 seconds
– Work through A1-A2-A3 with little to no rest
-Front rack mobility can be performed in many ways ask your coach for suggestions based on where you are limited.
A. AMRAP in 12 minutes with a partner
6 Front rack reverse lunges (AHAP – from rack)
9 Slam ball over bar (AHAP – over bar in rack)
-Keep weight for both movements challenging but mostly un-broken
-Pace should not be fast, stay controlled work hard on moving well.
Post scores to beyond the whiteboard.