Front Squat Box Squat; 400 m run, 50 thrusters, 400 m run for time

Warm Up:

5:00 of Dynamic Warm-up then,
Grab an empty Barbell and Complete:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Hang Squat Cleans
*Add weight
5 Squat Cleans
5 RDLs
*Bring bar over to rack and set-up for Box Squat

Mobility Work:

Banded Ankle Mobility x 2 sets each leg.

Strength/Skill:

Front Squat Box Squat: Work up to a 1RM. Rest 2:00
– 8-10 Sets
– Sit back on Box
Beginners: 5 x 5, adding if form permits.

Then, Metcon:

“Eddie Murphy”
For time:
Run 400 Meters
50 Thrusters (75, 55)
Run 400 Meters
10:00 Cap
*If running is not a viable option sub a 500m row.

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