Strength Workout (SWOD) A1. 4 x8 Front Squat (65%) A2. 3 x 10 Power Shrug with same weight 
Coach’s Tip: Use a moderate weight and take either a clean or snatch grip. Set up at about the halfway position of a Romanian Dead Lift, then explosively drive the hips forward and the feet through the floor. As your hips are coming forward, explosively shrug the upper traps while trying to keep the elbows locked. You don’t need a ton of weight here; focus on proper execution and really getting the bar moving. Workout of the Day (WOD) Tabata (3mins Each Exercise) A. 1 Arm KB High Pulls (53/35) B. Ring Rows C. Hollow Rocks 
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Front Squats + Hollow Rocks
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