Warm-up
Spend 2 minutes in Z1
Then, 2 round w/an empty barbell
10 deadlifts
10 hang power cleans
10 front squats
10 strict press
10 over the bar burpees
Mobility
Quads, ankles and front rack
CF Strength
Front Squat – 5×5; all sets done AHAP
We have spent some time building our squat with the bars on our back. We went through a box squat cycle, we went through a wave back squat cycle and we retested with a lot of success. It is now time to take that leg power and apply it to the front squat. Build the front of the legs, and really work on proper core engagement. The front squat is so hard for so many because any drop of the horse makes the lift exponentially harder and more dangerous. Take the time to dial in good movement and proper positions and hold yourself accountable for completing all of these squats with a challenging weight and perfect movement.
CF WOD
“Dive Ahead”
2 rounds
10 power cleans (135/95#)(115/75#)
10 burpee box jump-overs (24/20”)
Rest 2:00
2 rounds
15 power cleans (95/65#)(75/55#)
15 burpee box jump-overs
Intended stimulus – remember the open WOD where we did a bunch of snatches and pull-ups, then we had 3:00 to rest before burpees and bar muscle-ups. We pushed the first part as hard as we could so we had time for the second part. That is the approach today. Go really hard in this first part and do your best to recover during the rest. Then, go hard again. To really succeed today you should ignore the second part and hammer the first part, we will deal with the second part when we get there.
