Warm Up: 2rds of:
200m Run
10-Sampson Stretches
30sec. Handstand Hold
10-T2B
Skill: “Back to basics” Coaches verify and correct your athlete’s on the 4 squats with the Bar only. “Virtuosity”= Performing the common, uncommonly well.
Air Squat, Front Squat, Back Squat, OHS. 15-20min. 5 minutes of work each squat position.
Focus on: Foot positioning, rack positioning, bottom position and over head positioning, powering up muscle group queuing.
WOD#1: “Fran” for time:
21 – 15 – 9
Thrusters 95/65lbs
Pull-Ups
rest, recover and if time permits
WOD#2: for time:
30 – OHS 115/75lbs