Strength
Front Squat
Build to 2-3 working sets of 3-5 reps with :03 pause in the bottom of the first 2 reps
Perform 3-5 wall bridges/side between sets
Notes
For the wall bridges, start standing with hands on the wall, exactly in line with your feet with knees slightly bent. Turn your palm outward and lift the fingers off the wall so you are leaning on the heel of the palm. Initiate with the leg followed by the same side hand (if you go left take a step with the right leg followed by the right hand), when the hand arrive to the wall make sure the fingers pointing inward towards each other. Then exit the position first with the hand followed by the leg.
This should be relatively easy, if you feel too much effort try to soften the body, let it twist keep the knees bent and notice if you hold an unnecessary tension.
When you got it gradually lower your hands on the wall until hip height (no point going lower than that on the wall).
Conditioning
3 rounds
21 calories
15 burpees over the bar
9 squat cleans
*13 minute cap*
Notes
The workout today is 3 rounds of calories, burpees over the bar, and squat cleans. Your score will be the time it takes to complete all 3 rounds or reps completed at the 13 minute time cap.
Your calories should take no longer than about 1:30. If this sounds like an aggressive pace, consider lowering the number of calories to 15-18.
Burpees over the bar should take no longer than 1:30 or so. You may lower the number of burpees to 12 to accommodate this pace or complete regular burpees.
Your squat clean weight should be light-moderate so that the reps are completed as quick singles or small touch and go sets.