Warmup
100 Side straddle hops
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
“27” Squats
(air squat sequence thru normal stance, wide stance, narrow stance, and staggered with toes neutral, out, and in – work to maintain good form)
Then
2 rounds not for time
20 walking lunges (maintain upright torso, foot placement mimic jerk land position)
10 behind the neck push press with empty barbell (keep elbows forward)
Then
Accumulate 1 minute in goblet squat
Then
Progress to working load(s)
WOD
Front Squat: 5-5-5
Go only as heavy as you can while maintaining PERFECT form for five reps: upright torso, knees out, elbows high. If you find yourself pitching forward as you rise up from the bottom, lighten the load.
Push Jerk: 3-3-3-3-3. Perfect form!
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Bring your suit and goggles tomorrow, we’re going amphibious!