Focus on catch
1m @ less than 20spm
1m @ 20-25spm
1m @ max spm
Standing hip rotation
Front squat- work on tempo
Paused Front Squat (6×2)
***The variables will greatly effect how much weight can be used.
****Create a consistent movement and learn something
*****Increase load from previous week
Metcon (AMRAP – Reps)
Row cal x15/10
Hang squat clean 95/65
*The row is going to get heavy. Seta hard pace and get use to operating tired.
Lots of challenges with the HSC. Be conservative, well balanced, and move well.