WARM-UP
2 ROUNDS
5/5 Moose Antlers
10 PVC Pass Throughs
10 Behind the Neck PVC Presses
Into…
AMRAP x 6 MINUTES
6 Push-Ups to Down Dog
6 PVC Scarecrow Snatches (high pull + punch overhead)
6 PVC Overhead Jumping Squats
STRENGTH (PERFORMANCE) — 5-5-5-5-5 Overhead Squat
Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Scoring: Load
Athletes Notes
5-5-5-5-5*
Overhead Squat
*Start Light-Mod and build to Moderate.
(Score is Weight)
Coaches Notes
5-5-5-5-5*
Overhead Squat
*Start Light-Mod and build to Moderate.
(Score is Weight)
STRENGTH (FITNESS) — 5-5-5-5-5 Front Squat
Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Scoring: Load
Athletes Notes
5-5-5-5-5*
Front Squat
*Start Light-Mod and build to Moderate.
(Score is Weight)
Coaches Notes
5-5-5-5-5*
Front Squat
*Start Light-Mod and build to Moderate.
(Score is Weight)
WORKOUT (PERFORMANCE)
7 ROUNDS FOR TIME
7 Handstand Push-Ups
7 Hang Power Snatches (95/65)
7 Overhead Squats
(Score is Time)
WORKOUT (FITNESS)
7 ROUNDS FOR TIME
7 DB Push Press (35/20)
7 Hang Power Snatches (65/45)
7 Front Squats
(Score is Time)
OPTIONAL COOL DOWN (ALL)
6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
(No Measure)