06.15.18

Warm Up3 rounds of

200m run or row + One length of the gym for each of the carries (switch sides with each length)

Round 1. Single arm farmer carry- KB at the side

Round 2. single arm farmer carry- KB racked on shoulder Round 3. single arm farmer carry- KB upside down held out front at 90 degrees https://www.instagram.com/p/Bjp6KdCBm5q/?taken-by=squat_university

Mobility: Half-kneeling adductor dips x 10 reps each side https://www.instagram.com/p/BiZ02qGHLkz/?taken-by=ericcressey

One- arm KB front squat slow x 10 reps each side https://www.instagram.com/p/BhZiW22HcmL/?taken-by=ericcressey

Skill: Front squat

https://www.instagram.com/p/BjvMOsSBSmf/?taken-by=squat_university

*Set 1. x 3 reps @ 80-85% *Set 2. x 2 reps @ 85-90% *Set 3. x 1 rep @ 90-95% *Set 4. x 2 reps @ 85-90% *Set 5. x 1 rep @ 90-95% *Set 6. x 6 reps @ 80%

WOD 12:00 Continuous Grind 45 second wall sit 8-10 reps ring push ups- scale to whatever height needed for proper form 12 reps alternating DB snatch (6 each side) 60/40 40/25