Strength

Front Squat (Wk 4)

5.4.3.2.2.1 Working up to 90-95%

4 x 1 @ 90-95%


WOD

[A]

9-7-5-3-1

Ring Dips

Thrusters 95/65


Finish with an AMRAP of...

[B]

7 Front Squats 95/65

7 Lateral Burpee over Barbell

[14 Min TC]

Mod Key

P: Mod Dip, 75/55

RX: "As Prescribed"

C: (A) Ring Mu 135/95


Extra Conditioning

10 Sets

20 Sec Sprint Row

40 Sec Rest


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Adductor Stretch (Frog)

Scorpion Stretch (pec/shoulder/chest)

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