:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Work
Front Squats 5 – 3 – 1 or more
If you are on week #3
Set #1 is 5 reps at 75% of your “working”1 rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%
Conditioning Work
7 Rounds of
21 Shoulder Press 75M/45W
21 Good Mornings 75M/45W
:endwod:
