DYNAMIC WARM-UP | 5:00
1 set:
:30 plate hops
:30 hollow rocks
:30 heel elevated air squats

1 set:
:30 plate hops
:30 hollow rocks
:30 counter-balance squats

1 set:
:30 plate hops
:30 hollow rocks
:30 counter-balance squat hold

MOVEMENT FOCUS
3 front squat initiations Push up as the hips push back.
3 above-parallel front squats Hold just above parallel and push up.
5 front squats push up into the bar at the bottom of the squat.
5 front squats push up into the bar throughout the entire squat.
FRONT SQUAT WARM-UP | 6:00
3 sets:
5 front squats

KNEES-TO-ELBOWS REVIEW | 5:00
MOVEMENT FOCUS
10 kip swings Cue athletes to push down on the bar to engage their lats.
5 kip swings + 5 knee raises Cue athletes to bring knees up as they push down on the bar.
3 kip swings + 5 knees-to-elbows Arms stay long and push down as athletes bring their knees to their elbows.

RX

For time:
42-30-18:
Knees-to-elbows
21-15-9:
Front squats (125/185 lb)

INTERMEDIATE

For time:
21-15-9:
Knees-to-elbows
Front squats (75/115 lb)

BEGINNER

For time:
21-15-9:
Hanging knee raises
Front squats (35/45 lb)

EMOM 7:
1 front squat

Accumulate:
1:00 pigeon stretch/side