Thursday, 8/19

Warm Up

3 Rounds
10 Pause Squats
10 Reverse Hand Spider Lunges
10 Alt Dead Bugs
10 Alt Samson Lunges

Strength

Front Squats (25 minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 5-3-2-2-2 working up

Met Con

Prep (4 Minutes)
:30 Row (easy)
6 DB Hang Squat Cleans
:30 Row (easy)
6 Alt DB Front Rack lunges
:30 Row (sprint)

For Time (14 min Cap)
Row 1000/800 M
18-12-9 DB Hang Squat Cleans (40/25s, RX+ 50/35s)
36-24-18 Alt DB Front Rack Lunges