WARM-UP:
Front Rack Mobility Focus
STRENGTH:
*Percentages off of 1RM Front Squat
1 x 5 @ 75%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
-then-
3 x 12 Back Rack Weighted Step-up, alt legs
*choose weight (final week of this)
*set box height to right above knee
*be sure to extend working leg fully before putting other leg on box
CONDITIONING:
EMOM 15 of:
Min 1: 15/10 Calorie Row (18/12 for RX+)
Min 2: 12 Thrusters @ 95/65 (115/80 for RX+)
Min 3: 30 Double Unders (60 for RX+)
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———Foundations Athletes———
STRENGTH:
5 x 3 Front Squat focusing on Position
-then-
3 x 12 Back Rack Weighted Step-up, alt legs
CONDITIONING:
EMOM 15 of:
Min 1: :40 Row
Min 2: 12 Empty Barbell Thrusters
Min 3: :40 of Jump Rope