Warm-up
8 EMOM
8 squats
8 jumping squats
2 burpees
8 lunges
8 jumping lunges
2 burpees
8 squats
8 jumping squats
2 burpees
8 lunges
8 jumping lunges
2 burpees
Lift
Front Squat
From the rack
2×2 – coach decided weight
6×4 – moderate weight
2×2 – coach decided weight
6×4 – moderate weight
Metcon (Time)
Run-Walk-Crawl
5 rounds
100 meter run
10 kb swing
50 meter walking lunges
5 kb cleans
50 meter bear crawl
5 goblet squat
5 rounds
100 meter run
10 kb swing
50 meter walking lunges
5 kb cleans
50 meter bear crawl
5 goblet squat