Warm-up

Coaches Choice!
- Front Rack Stretches
- Hip Mobility
- Quad Stretch

Weightlifting

Front 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 3. Everyone should be going as an EMOM. If you are adding weight be sure to do so fast so you can stay on time. Have your mind right.
Tips-
-Elbows up
-Stay tight
-Fight for good position

Metcon

Metcon (Time)

21-15-9
Deadlifts (185#/125#)
Box Jumps (24"/20")

RX+
DL (225#/155#)
Box Jumps (30"/24")

Scale as needed. Stay locked in on all DL. Control your breathing.

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