Pre WOD:
Front Squat
EMOM 10 min:
1 Bottom Up Front Squat
Start at 70% and build up
* Make sure to start all the way down in bottom position and focus on upright position
Video: https://youtube.com/shorts/bNt9sB3ORzc
WOD:
A, EMOM 12 min:
1, 10 Deadlift 70%+ (RIR 2)
2, 15 sec Box Support+15 sec Deep Box Support
3, Rest
B, EMOM 16 min for max rep:
1, Power Cleans 60/40 kg (130/90 lbs)
2, Wall Balls 9/6 kg (20/14 lbs)
3, Wall Walks
4, Rest
Post WOD:
3 Rounds for quality:
25 Banded Lat Pulldown https://youtu.be/SifD_2Q6DUY
12/12 Single Arm Bicep Curl on GHD https://youtu.be/GxH3s_qVOSs
Monthly Challenge Mobility Video: SPINE
https://www.youtube.com/watch?v=kuUBiVu8vNE