WARM UP

Line Drills 20:20

Hip Mobility
Front Rack Mobility
Wrist Mobility

ACTIVATION

Empty Bar Warm Up

STRENGTH CYCLE

Week 5

A. 3×5 Front Squat w. tempo 3-1-1 @90% 1RM
rest 3:00

B1. 3×3 Shrimp squats
B2. 3×20 lateral db step over

METCON

21-15-9

BB Push Jerk
HR Pushups
Butterfly situps