For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
5 Rounds: (CAP 15min)
— 100 Double Unders
— 10 Box Step Ups
— 10 KB Taters
— 10 Jumping Squats
Strength:
Front Squats:
Front Squats: EMOM 7min
— 2 Front Squats @ 75%
Then;
Front Squats: EMOM 5min— 3 Front Squats @ 65%
Next;
Thrusters: EMOM 3min
— 6 Front Squats @ 50%
Endurance:
AMRAP 11min
— 10 Box Jump Overs
— 10 Burpees Over the Bar
— 10 Thusters 135/95
Complementary work:
5 x 40 (20/20) Suitcase Lunges
10 Walking Lunges