FRIDAY

Knee sleeves

Wrist wraps/tape

Lifters (optional)

Strength Development

Front Squats

10 – 8 – 6 – 4 – 2 

5 sets @ 3 minutes/set

Focus:

·  Braced core & shoulders

·  Good front rack position

·  Strong hip/leg drive

·  Focus on technique and depth in squat

WOD

For Time:

15-minute CAP

10-8-6-4-2-2-4-6-8-10

·  Power Cleans (RX 60/40 Kg)

·  Box Jumps (RX 24”/20”)

Aiming to build:

·  Consistent sets

·  Strong pulls and fast elbows

·  Pacing

·  Fast recovery between sets