Warm-up with Double Unders (100 – 150)
MWOD Exercises for Front Squats: Wrist Distraction, Lat Stretch with External Rotation, Lunges. Best videos from Kelly are here, here and here.
5 Rounds, not for time:
- Front Squat 5-5-5-5-5
- 30 Second Handstand Hold
For time perform the following:
- 30 x Burpees
- 10 x Deadlifts @ 60kg
- 20 x Burpees
- 10 x Deadlifts @ 60kg
- 10 x Burpees
- 10 x Deadlifts @ 60kg
Result: Front Squat – 30kg, 35kg, 40kg, 43kg, 43kg. Metcon – 5:28