Warm-Up:
Roll Calf
– 10 Air Squats on Vibe Plate
– 15E Glute KickBack
– 15E Dead Bug
Dynamic Flex
– Super Lunge + Rev Lunge w/twist
– Inchworm
– A Skip
– Butt Kicks
– 5 Squat Jumps
Strength:
1.) Front Squat: 12 Min to Find a Heavy Set of 2 Reps for the Day (80% rule in effect).
Skill/ Quality:
8 min EMOM
– 10-15 Wall Balls
– 4 x Power Clean + Hang (squat) Clean (8 Reps) @ 60-65% – Do Not Drop Bar
WOD:
For Time: Cap @ 12 Min
2-4-6-8-10-12 Thruster @ 135/95
30 Double Under b/t Each round
Accessory:
– DB RDL: 3 x 10
Recovery:
– Couch Stretch
– Wall Calf
– Wall Piriformis