Warm Up / Mobility: As a group
EMOM for 5 min 3 Pull Ups, 4 Super mans, 5 Push Ups, 6 Squats
Strength: Tempo Front Squat
5 x 3 @ 55% of 1 rm
*5 second decent, up fast. Do not lose tension at the bottom.
*Focus on perfect movement not load!
24-21-18-15 OH Lunges (95m/65w) (L+R=2)
18-15-12-9 Power Snatches (95m/65w)
12 - 9-6-3 Ring MU
*Sub C2B for MU
*Ex. First round is 24 OH lunges, 18 Power Snatches, 12 Ring MU. Then reduce by 3 reps each round