Strength

Front squats
3-3-3-3-3

5sec pause at the bottom
Note: Focus on form, depth and quality

METCON

“CORERONATION”

For time:

150 toes to bar

**Every time you break, perform 5 deadlifts**

Rx 315/225
Firebreathers 365/255
Lite 100 knee raises, 225/155

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Snatch 5×3
3sec pause at hang, 3sec pause at the catch

Gymnastics
Handstand walk 100ft

Core
50 GHD situps

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