Strength:
Front Squat
7×2
Increase weight each set, resting 90 seconds between sets
WOD:
3 Rounds for Time:
10 Deadlifts 205/135 LBS
50 Double Unders (Sub 150 Singles)
Mobility:
IT Band Smash
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. Back Squat
1×5 @ 60%
1×5 @ 70%
2×5 @ 75%
2. Front Squat
1×5 @ 60%
1×5 @ 70%
1×5 @ 75%
3. Barbell Row 5×3
4. 10 Minutes Handstand Pushup Volume/Skill Work
5. Scale WOD to 275/185 LBS