Mobility- Squat prep 3 mins + 30s front rack mobility per side
Warm up- 3 rounds
12/10 cal bike/row + 5 lateral box step up + 5 L/R 1-arm db snatch
EMOM 10 min- every 2 for 10
Front squat 5×3
Conditioning- Every 4:00 for 20:00
10 Double kb Russian swings + 1:00 min row/bike/run sprint
Intent- This should be an all out effort. choose a weight you can complete unbroken. then go straight into bike/row/run for an all ut 1:00 effort. ideally shooting for a 2-2:30 min rest for each round.
Stretch- 60s quad smash per side + 60s couch stretch per side