WOD NOTES:
Squat day!!!!
Start your front squats @50% then add 5% to each set if your position remains solid.
If you are doubtful of your true 1 RM then make sure to talk to your trainer before hand and discuss starting weight and how to complete the workout.
Fitness and Performance
Dynamic prep
Banded perfect stretch x 30 sec
Banded goblet squats x 6 reps
Super nova pec opener x 30 sec
4 sets of 8
Front Squats
Then…
4 sets of 8
Back Squats
Sport
Today we will perform a WL meet mock up.
Planning your warmup, and deciding on your openers are key today.
Good luck REBELS.
WL Athletes
45 minutes
3 attempts
Snatch
45 minutes
3 attempts
C&J
CF Athletes
Go through a nice warm up with the 2 lifts and work up to opening weights.
Then…complete this little burner
8 minute AMRAP
3-6-9-12-15-18 etc…
Thrusters
Burpee over bar
