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