Workout: 7_27_2023

Warm up
– 2x:  Lateral lunges > + Duck hop/walk >< + inchworms x 5

8 minutes: Squat to single arm press x 3/3 + bridge x 5 (scale to table top) Barbell front squat x 8 
Strength
5x: Coach leads first 2 sets, then athlete on their own. Increase wt. As you can. 
– Hang clean high pull x 5
– Hang power clean x 5
– Hang clean x 3

Then: 
Front squats: 4×5
Work
– 500m Row
– 10 Thrusters
– 10 side to side ab rollouts

400m Row
– 10 Renegade Rows
– 10 KB Swings

300m Row
– 10 Weighted burpee
– 10 Box  jumps