PreHab: Glute Activation, Core Activation
Warm-up: KB Complex
Specific: Front Squats
Strength: 7×1 Front Squats
WOD:
Rx: 5x
3 Front Squats @ 80%
12 KB Swings
Option 1: 5x
4 Front Squats @ 70%
12 KB Swings
Option 2: 5x
5 Front Squats @ moderate weight
12 KB Swings
Core: Acquire 2mins in L-Hold (pull-up bar or paralletes)