Skill:
3x10 - KB/DB Swing to Goblet Squat w/ Kettlebell or Dumbbell
Strength:
Back Squat
Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x5@75%ww
@Home / No Barbell Option:
4x10 - Goblet Squat / Double KB/DB Goblet Squat
4 sets of 10 reps at a moderate weight
Goblet Squat, Double KB Front Squat, Double DB Front Squat , Odd Object Front Rack Squats may be utilized in place of barbell back squat
Maintain tension in your legs throughout and good posture at the bottom of your squat
WOD:
For Time:
1 min AMRAP x7 Rounds Work/Rest:
7 Burpees to 6” Target
Max Effort Hang Squat Cleans (95/65) in any remaining time…
**REST 1 MIN AFTER EACH ROUND**
@Home Option:
For Time:
1 min AMRAP x7 Rounds Work/Rest:
7 Burpees to 6” Target
Max Effort KB/DB Swing to Goblet Squat (50-53/30-35) in any remaining time…
**REST 1 MIN AFTER EACH ROUND**
NOTES: Score Total Reps and record BB/DB/KB weight. After the burpees, athletes should have about 30 sec each round to complete ME Squat Cleans or KBS to Goblet Squats. If athletes are having difficulty making it back to their weight in time (15 sec or less), they may reduce the number of burpees.
Accessory Work:
Midline Work
3Rds
Max Hollow Rocks
30sec Elbow Plank
Max Superman Rock
30sec Elbow Plank
Rest 1 min b/t rds