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