Friday July 2nd

warm up
3 round
5 empty bar hang clean (add weight through 3 rounds)
5 front squats
5 kip swings
5 knee raises strict
200m run

Strength/form focus
Front squats – use this as a warm up to your workout.
5 sets of 4 for quality- if you start to round your back, knees dive in, elbows drop or any other breakdown of form lower the weight. figure your work out weights out during this portion.

4 Rounds for time
7 Front Squats (from the floor)
15 Toes to bar
200m Run
Rope climb

R1 Front squat 135,95 Rope climb 2
R2 Front squat 185,135 Rope climb 3
R3 Front squat 225,155 Rope climb 4
R4 Front squat 275, 185 Rope climb 5

Scale by weight before reps on the front squats. Scale by reps on the rope climb 1,2,3,4 or 1 a round
-For pulls from the floor go 4 pulls, 6 pulls, 8 pulls, 10 pulls