METCON & MAX REP FRONT SQUAT

1. WARM UP
A. Mobility WOD
- Foam Roll: Calves, Adductors
- Band: Internal Rotation w/ Neck
B. Dynamic Warm Up
- Speed & Agility Ladder

2. SKILL & DRILL
A. 2-3 Rounds
- 1 Arm KB Overhead Squat, 10 reps/side
- Ring Back Lever Progressions, 5-10 reps or Inverted Support Hold, :30-1:00
B. 2-3 Rounds
- Bridge Up, 5 reps x 5 sec hold
- Open/Close, 5 reps each x 3 sec hold or 20-30 sec repeating

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills<br />
- M/Tu: Squat Clean, 12x2@70% of 1RM (on the min)
- Tu/W/Th: Overhead Squat, 7x1
- Th/F: Bench Press, 5x5

4. WOD - METCON
6 rounds for time of:
- Row 200m
- 3 Forward Rolls
- 5 Ring Dips
- KB Snatch (53#/35#), 7 reps/side

Rest 2 minutes
- Front Squat (155#/85#), max reps, 1 attempt