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)