Congrats to Amanda Walker who is graduating today from Kennesaw University with her Masters in Early Childhood Education!!
Warm up: Coaches choice
Mobility: Super squat hip sequence – http://www.youtube.com/watch?v=JBHzXF-mVjY
Strength: Front Squat – 15 minutes to work to heavy double
3 RFT (with 15 minute time cap):
- 7 Front Squat @70% (not from the rack, you have to clean it)
- 21 KB Swings (24/16k)
- 50 DUs
Beginners: Lighter KB, 20 DU attempts or 25 DUs
Advanced: Upgrade KB, reps on DUs become 50 first round – 75 second round – 100 last round
