Monday

Warm-up
Warm-up
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike

After the GWU, get into the Specific Warm-Up for the Front Squat.

3 ROUNDS…
3 Front Rack Stretch w/ PVC

3 Wall Squats (32×1)

Strength
Front Squat + Back Squat (1+2)
Build to heavy front squat + 2 back squats.

Workout
Peaches (Time)
FOR TIME
20 Goblet Squats
40 Sit-ups
40 Plate OH Step-Back Lunges
15 Goblet Squats
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Goblet Squats
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Goblet Squats

**For the Plate OH Lunges, Plate must be held OH at extension.

RX – 53/35 goblet, 15/10 plate
RX+ – 70/53 goblet, 25/15 plate

-16:00 Time Cap-

Metcon (AMRAP – Reps)
Optional Competitors Work

2 Rounds of
2:00 Muscle Ups
2:00 Rest

This should not be a max effort. Work on perfect technique at about 75% pace.