Front Rack Mobility
Front Squat Waves (Week 3)
Set 1: 3 Reps
Set 2: 2 Reps
Set 3: 1 Reps
3 Minutes Rest
Set 4: 3 Reps
Set 5: 2 Reps
Set 6: 1 Reps
3 Minutes Rest
Set 7: 3 Reps
Set 8: 2 Reps
Set 9: 1 Reps
WOD
12-Rope Climb
150 Double Under’s
6-Legless Rope Climb
150 Double Under’s
BARBELL CLUB (WEIGHTLIFTING)
Snatch Warm Up
Klokov Snatch Hang High Pull 3×5
a) Power Snatch 7×1 (Heavy)
b) Push Press B/B + OHSquat 7×1 (Heavy)
Snatch Deadlift + Pull 3×5
