Warm Up:
400m run
20 Alternating Lunges
10 Banded Squats
10 Broad Jumps
Followed by…
Empty Barbell Movement Primer Three sets of:
Overhead Squat x 5 reps (use a progressively narrower grip for every set)
Strength:
Front Squat EMOM FOR 10 Min
6 Front Squats at 75%
Metcon:
For time:
50/35 Assault Bike Calories or Row Calories
50 Dumbbell Box Step up, 50/35 lbs
50 Alternating Dumbell Snatches, 50/35 lbs
Coordinate with a coach for Open 20.1