Warm-up

Coaches Choice!

Weightlifting

Back Squat (4 Reps)Every 90 secs for 12 mins (8 Sets)(60-75%)

Work on the foundations of the squat. Start out light and work your way up to a moderate set of 4. Everyone should be going every 90 seconds. If you are adding weight be sure to do so fast so you can stay on time. Have your mind right.

Metcon

Metcon (AMRAP - Reps)

4'
30 Du
10 T2B
5 Front Squats (115#/75#)
*Rest 2 mins
Repeat1x
RX+
Front Squats (165#/105#)

Scale as needed. Work on pace and getting good depth on the Front Squats. When you are under fatigue with the jump rope keep your arms tied by your side.

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