GROUP PREP:
Empty Barbell: 5 Front Squats, 5 Hang Power Cleans, 5 Squat Cleans
STRENGTH:
Tempo Front Squats (20 Minutes)
5-5-5
*Work up in weight each set! EACH REP should be 3-4 seconds on the way down, then come up at regular speed. Work core strength here and some time under tension. This won’t be super heavy, more like 60-70% of your 1RM.
WOD:
15 Minute AMRAP:
5 Squat Cleans (185/125#)
10 Toes to Bar
*Cleans should be fast singles working on strength and technique, instead of time.
Scaling Options:
Knees to Chest, V-Ups
