:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Work
Front Squat 5 – 5 – 5 +
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
Conditioning Work
Max Rounds and Reps in 15 mins
20 Double Unders or 50 Single Jump Rope
10 Thrusters 95M/65W
5 Handstand Push Ups or 25 Push Ups
:endwod:
Coaches Notes: If the athlete does not have a 1 Rep Max on Front Squat. Have them do 5 – 5 – 5 at a challenging load. 15 Min time limit on the Strength WOD.
