PreHab: Glute Activation, Hip Prep

Warm-up: KB Complex, Front Squat Prep

Strength: 5×3 Front Squats (Tempo:30×2)

WOD:

Rx: AMRAP 7mins
4 Front Squats@75%
16 KB Swings

Rx+: AMRAP 7mins
4 Front Squats@80%
16 American KB Swings

Option 1: AMRAP 7mins
4 Front Squats@60-65%
16 KB Swings

Option 2: AMRAP 7mins
4 Front Squats @moderate
12 KB Swings