TUESDAY 10 October 2023

Warm-up
3x
10s Squat hold
10 Air squat
10 Side to side leg swings e.s
5 Walkers
20s Pidgeon e.s

Empty bar
2x
10s Front rack BB squat hold (scaled: medball)
8 Front squat
8 Push press
4 Thruster

S&T
Front squat
4-4-3-3-2-2
Work up to a heavy 2

Then
15-15
Front squat @50% of heaviest weight

Workout
“Miss Molly”
Every 3:00 minutes, 5 Sets, Complete the following:
35 Double Unders Scaling: 35/70 singles depending on proficiency
15 Wall Balls 10/5 Scaling: Ball thrusters/adjusted wall ball
5 Pull Ups Scaling ring rows/jumping pull-ups/adjusted reps (2,4,6,8,10)
*Add 5 Pull Ups each additional set: (5,10,15,20,25)