Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Front Squat 90%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85% 2 x 2 x 90%
WOD: Partner FRAN
21, 15, 9 each exercise
(Work in pairs to complete FRAN in fastest time possible)
Thrusters
Pull Ups
RidgeWOD:
Strength:
Back Squat with Bands: Work Up to 2 Sets of 10x of 1RM
Strict Press with Bands: Work Up to 2 Sets of 10x 1RM
Auxiliary Work:
1. Rack Squats HEAVY - 5 sets of 5x
2. 12 in. seated to 30 in. Box Jumps - 3 sets of 10x
3. TGUs - 5 sets of 3x EACH side (increase weight each round)
