Stretch & Front Rack Mobility
Strength
Front Squat with 3 sec hold @ bottom
4-3-2-1-1
WOD
For Time:
Part A
21 Front Squats , 21 Push Press
15 Front Squats , 15 Push Press
9 Front Squat , 9 Push Press
… Directly into:
50 Cal Row
… Directly into: Part B
9 Front Rack Lunge , 9 Push Jerk
15 Front Rack Lunge , 15 Push Jerk
21 Front Rack Lunge , 21 Push Jerk
COMP A: 50/35 B: 65/42kg
RX A: 40/27 B: 50/35kg
INT A: 20/15 B:40/27kg