Wednesday August 3rd

2:00 Glute Activation StepsĀ 
200 m Run
20 Front Rack Walking Lunges w/empty bar
200 m Run
20 Duck Walk Steps

Front squat review with a PVC- 3 sets of 3

:15 after start the Strength
Find 1 rep max Front squat
You will have 20 minutes. Coach will start a 20 minutes clock. when time is up, time is up
Start with a 5-7 reps of light weight for a few sets, jump to moderate weight for 2 or 3 reps. Continue on with heavy single until you miss or your technique starts to break down

For Time
30 Deadlifts 95/65lbs
30 Hang Power Snatches 95/65lbs
30 OHS 95/65lbs
30 Bar Facing Burpees
Target Score: 8 Minutes
10 Min Time Cap
*target scores and time caps are put in place to help you get a BETTER workout.
Break this down, you are looking at 2:15 per movement to finish this wod and achieve the correct stimulus which is to basically stay moving, with moderate to moderately light weight the entire time. Most will get stuck on the overhead squat.

Cool down
Couch Stretch
Wrist Stretch