WARM-UP

2 ROUNDS

8 Cal Row (RND 1@24-26s/m,

RND 2@26-28s/m)

8 Alt Groiners

8 Kang Squats

8 Plate Squats*

*Hold a 10-15# plate at the chest, push it away while sitting into a squat, bring it back to the chest on the way up from the squat

Into…

1-2 ROUNDS

5 RDL

5 Hang Power Clean

5 Front Squats

10 Deadbugs

STRENGTH (PERFORMANCE)

3×8 Overhead Squat

Overhead Squat for load:

#1 8 reps

#2 8 reps

#3 8 reps

STRENGTH (FITNESS)

3×8 Front Squat

Front Squat for load:

#1 8 reps

#2 8 reps

#3 8 reps

WORKOUT (PERFORMANCE)

EVERY 2:00 × 5 SETS

20/15 Cal Row

3 Front Squats (205/145)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (93/65)

WORKOUT (FITNESS)

EVERY 2:00 × 5 SETS

15/12 Cal Row

3 Front Squats (155/105)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

1-2 ROUNDS FOR QUALITY

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-