Warmup
1:00 Active Spiderman
0:30 Plank Shoulder Taps
0:30 Cossack Squats
0:30 Pigeon Pose (right side)
0:30 Pigeon Pose (left side)
Specific Warmup
with an empty barbell
3 Rounds
5 Good Mornings
5 Elbow rotations
5 Front Squats
7′ to build to 85% Front Squat
Strength Skill
Every 2′ x 6 : Front Squat
3 reps @ 85%
WOD
5 Rounds for time
12 Front Squats (50/35)
10 Bar Facing Burpees
8M Front Rack Walking Lunges (50/35)
6 Wallwalks
8M Front Rack Walking Lunges (50/35)
10 Bar Facing Burpees
12 Front Squats (50/35)
2′ Rest na elke ronde
Timecap: 36′