For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
3 Rounds: (CAP 11min)
— 10 Inch Worms
— 30 DB Deads
— 50 Double Unders
Strength:
Squats:
Front Squats: EMOM 7min
— 3 Front Squats @ 75%Then;
Front Squats: EMOM 5min
— 4 Front Squats @ 65%
Next;
Front Squats: EMOM 3min
— 6 Front Squats @ 65%
Endurance:
AMRAP 11min
— 10 Clean and Jerks
— 6 Burpees Over the Bar
— 3 Muscle Ups
Complementary work:
5 x 40 (20/20) Suitcase Lunges
5 x 20 Jumping Squats
5 x 10 Cossack Lunges