Warmup

30″ Front Rack Opener banded L
30″ Front Rack Opener banded R
30″ Air Squats
30″ Pigeon L
30″ Pigeon R
30″ Down Ups
30″ Kang Squats
30″ Plank hold

Strength

Basis + Points of performance Front Squat
Uitleggen + Oefenen

Every 2’00 x 10
3 Reps Front Squat with a 5 Second hold in bottom position
Build in weight

Points Of Performance

• Stand on feet with shoulder width apart
• Hands positioned on the sides of the shoulders
• Hold the bar with a loose grip
• Elbows high, at the level of the shoulder
• Hips slightly move back, and descend down
• Hips descend lower than the knees
• Lumbar curve maintained
• Heels stay in contact with the floor all the time
• Bend knees inline with the toes
• Complete at full hip and knee extension

WOD

For time:

1 wall walk
1 Front Squat (50/35)
10 double-unders

3 wall walks
3 Front Squats (50/35)
30 double-unders

6 wall walks
6 Front Squats (50/35)
60 double-unders

9 wall walks
9 Front Squats (50/35)
90 double-unders

15 wall walks
15 Front Squats (50/35)
150 double-unders

21 wall walks
21 Front Squats (50/35)
210 double-unders

Time cap: 22 min.