Warm-up

-Hip Bridges
-Good Morning
-Hollow Rocks/Holds
+Coaches choice!

Weightlifting

Paused Front Squat (3 Reps)Every 90 secs for 9 mins (6 Sets)(60-75%)

Pause Front Squat needs to have a 3 sec tempo at the bottom of the squat.

Everyone should be going as an EMOM. If you are adding weight be sure to do so fast so you can stay on time. If you are not getting the set in the time that is aloud...
Tips:
1. Take of weight so you can do the EMOM correctly.
 2. Focus.
Front Squat tips:
-Elbows up
-Stay tight in the bottom position
-Fight for good position

Metcon

Metcon (Time)

4 Rounds
20 DU
10 Thrusters (95#/65#)
Run 200m
RX+
Thrusters (115#/85#)

Work on staying tight on the thrusters in the later rounds when you get fatigue. Keep your arms calm and controlled with DU's.

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