-Warm Up-
2 rounds
10 shoulder openers
5 pushup to pike :20 hold in pike
10 groiners
Into..
2 rounds
:20 second active hold over head (pvc)
10 tempo over head squats
10 scap pull-ups
5 Kip swings
-Strength/Skill-
10RM Front Squat
As heavy as possible!
(Score is Load)
-WOD-
AMRAP 9
9 Overhead Squat 95/65
9 Up/Downs
9 Knees to elbow
*Option to perform barbell Front Squat if needed.
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
3:00 Barbell Smash
3:00 Foam Rolling
(No Measure)
