Strength:
Front Squat
3×4
Increase weight each set, resting 90 seconds between sets
WOD:
For Time:
10 Wall Climbs
20 Thrusters 95/65 LBS
30 KB Swings 53/35 LBS
40 Thrusters 45/33 LBS
(The 2nd set of thrusters will be performed after stripping the weight off the bar used for the 1st set)
Mobility:
Overhead with External rotation Bias
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. Back Squat
1×6 @ 65%
1×6 @ 75%
2×6 @ 80%
2. Front Squat
1×5 @ 60%
1×5 @ 65%
2×5 @70%
3. Metcon as RX
4. Post WOD: 3×20 Reverse Hypers, light, rest as needed
