Recovery

After Front Squat you can do light cardio, do some skill practice or just celebrate :)

5.8km juoksu
150ghd vatsaa
5.8km juoksu

Jog HR Zone 2-3

45 minutes.

Warm Up
2 rounds
1 min ski or row
1 min ab or run
4 inch worm
8 walking lunges + twits
8 wb goblet squats
8 db snatch @light weight

Metcon
Emom 20
1) Ski or row x 45 sec
2) wall ball shots x 8-12 reps
3) Air Bike or run x 45 sec
4) db snatches x 8-12 reps

Accessory Work
3x15 toe up rdl with dumbbells
3x12/12 single arm seated kb press @8-12/12-16kg
rest as needed

3-4 rounds for quality:
1min Forearm Plank Hold
12 Lat Pulldows
12 Weighted GHD Back Extension
12 DB Bicep Curls

Weighted Dip 1x3, 1x2, 1x3

Pull-up with extra weight

3min on 1min off
3min on 1min off
4min on

10 / 7cal Echo bike
5 rounds of DT
(12 DL, 9 Hang clean,6 STOH)

Every 2' for 5 sets: 5-5-4-3-2