Group: 3 in 3
Squat with PVC overhead
Jumping Jacks
Flutter Kicks
MOB: Shoulders and Wrists / Lax Glutes for good squat depth
Strength: 15’ to complete 3 x 3 Front Squat (work up to 85-90% of 1RM) from rack. Warm up OHS with any time remaining.
WOD: Downward Ladder from 7 to 1 of:
Do 7 front squats, followed by 7 back squats, followed by 7 OH Squats. Then to 6 of each , down to 1 of each, for time.
Front Squat (from ground) (115/80) a) 95/65 b) 65/45 c) <=35 Back Squat (from ground) (115/80) a) 95/65 b) 65/45 c) <=35 OHS (from ground) (115/80) a) 95/65 b) 65/45 c) <=35 MOB: Roll Quads / Lax Shoulders Coach’s Tip: You don’t have to put the bar down, but if you do, simply get it back into position for the next movement from where you stopped. I would try to get all my back squats done unbroken in each round so that I don’t have to clean and press it back to that position. You can rest it on your front or back rack as long as you like. If you’ve put the weight down and you’re still doing OHS, you can snatch it from the ground to finish the round.