*Focus on front rack position and how to get more mobility to get comfortable in the catch
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Lift: Front Squat or Back Squat - 5 Reps 40%, 5 Reps @ 50%, 3 Reps @ 60%
3 Reps @ 70%, 3 Reps @ 80%, 3+ Reps @ 90%
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WOD: For Time L1
For time:
21 Ab Mat Sit Ups
15 Barbell Thrusters- 45/35 L1, 75/55 L2,
27 Hanging Knee Raises L1, Toes 2 Bar L2
21 Ab Mat Sit Ups
15 Barbell Thrusters
21 Ring Rows L1, Pull ups L2
21 Ab Mat Sit Ups
15 Barbell Thrusters
15 Ring Rows L1, Pull ups L2
21 Ab Mat Sit Ups
15 Barbell Thrusters
9 Jumping Pull Ups - hold 1 sec on top L1, C2B Pull UpsL2
For time: L3
21 GHD Sit-ups*
15 DB Thrusters - 50/35
27 Toes to Bar
21 GHD Sit-ups
15 DB Thrusters - 50/35
21 Pull-ups
21 GHD Sit-ups
15 DB Thrusters - 50/35
15 Chest to Bar
21 GHD Sit-ups
15 DB Thrusters - 50/35
9 Bar Muscle-ups
*If you've not been regularly doing 50 GHD's a week, you don't need to do GHD's here.
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Accessory: Rear Rack Weighted Barbell Alternating Step Ups - 3 x 10 Reps
Load and Box Height at your discretion