DATE

2022/09/15 DONNERSTAG Lessonplan

AMRAP 12:
Row 1,750/2,000-m
Max rep front squats (135/205 lb)

DYNAMIC WARM-UP | 10:00
EMOM 8:
Min. 1 | :50 slow row
Min. 2 | :30 squat-to-stands
Min. 3 | :50 fast row
Min. 4 | :30 air squats

FRONT SQUAT REVIEW | 9:00
Power clean
Front squat initiation
Front squat to above parallel
Front squat
Front squat

BUILD-UP/ STRENGTH | 10:00
EMOM 7:
2 front squats
– From the floor.

MINI-ROUND | 3:00
1 set:
150/200-m row
4 front squats

STRETCHING | 9:00
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg