Front Squat 5-5-5-5-5
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.
90-60-30 Wall Ball, 20# to 10’/14# to 9′
180-120-60 Double Unders *sets of 20
*Modify Reps as follows:
120-90-60 Double Unders *sets of 15 or
90-60-30 Double Unders *sets of 10)
Wall Ball: Athlete should be able to work in sets of 15 with short breaks. Scale load/reps/height accordingly.
MOD1: 2 Singles for 1 Double
1) 4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band
2) Snatch without Hook Grip 2RM, then 2 singles with 2RM load
No hook grip, but feet move as normal.
1) 5 Sets of:
5 Muscle-Ups (Strict) or 5 Strict Muscle Up Transitions (low rings w/band if needed)
0:60 sec Hollow Rock
2) Ring Roll Outs, 5×8-10