WOD NOTES
Strength day
Fitness
Front Squat position work
Sets of 3-5 reps and then address mobility or stability issues with your trainer.
Then repeat 3-5 reps of the front squat.
Go back and forth between mobility and strength work with a focus on improving your front rack position.
4 sets
Alternating DB shoulder press x 10 each
Trap 3 raises x 6 w/hold
Rest 90 seconds
Performance
20 minutes
Build up to heavy Front Squat*
*If your torso drops or back starts to round – STOP!
4 sets
Alternating DB shoulder press x 10 each
Trap 3 raises x 6 w/hold
Rest 90 seconds
Sport
30 minutes
Front Squat
Build up to 1 RM*
*If your torso drops or back starts to round – STOP!
30 minutes
Power Snatch
Build up to 1 RM
30 minutes
Power Clean
Build up to 1 RM
