Tuesday 8.8.17

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A. Front Squat Prep
Air Squat knee push out at bottom x 5 push outs/leg
Behind Neck Front Rack Mobility x 20-30s hold
Front Squat w/ Barbell Behind neck w/ pause x 3 reps
Full Grip Front Squat w/ pause at bottom x 3 reps
Front Squat @10s down 10s up x 2 reps
Front Squat x 3-5 reps
B. Five Sets:
Front Squat w/3s pause in first rep only @70-80% of 5RM x 5 reps
rest 20s
Wide Grip Bent over Row x 8-12 reps
rest 90s
C. Every minute on the minute x 10 minutes
10 Thruster 95/65#
5 Burpees