January 11, 2016 

January 11, 2016

Warm Up-

3″ Row

2 RNFT:

Seal Fit Complex

Then:

Front Rack Mobility (Pick a stretch for front rack position)

Strength-

EMOTM for 5 Minutes:

3 x Front Squats @ 65-75%

Rest 2″, then:

Every 2 Minutes for 8 Minutes:

2 x Front Squats

*Goal is to Find Heavy 2 Rep Front Squat

WOD-

3″ AMRAP:

3-6-9-12-15-etc. Ladder Reps of:

Clean & Jerk 135/95

Toes 2 Bar

x 3 Sets

3″ Rest between AMRAPS

*Record each AMRAP separately