WARM-UP
AMRAP x 4 MINUTES
100m Run
6 PVC Alt. Lunge Pass Thrus
6 PVC Good Morning
6 Alt. Cossack Squat
Into…
AMRAP x 4 MINUTES
100m Run
6 Power Snatches or Power Cleans
6 Air Squats
6 Burpees (Over Bar)
*RND 2 complete 8 Box Jumps.
**1 Rep= Upright Row + Elbows Thru + Strict Press.
STRENGTH (PERFORMANCE) — 1×3 @ 70% (RPE 7) 1×3 @ 80% (RPE 8) 1×3+ @ 85-90% (RPE 9)* Overhead Squat
Overhead Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%
STRENGTH (FITNESS) — 1×3 @ 70% (RPE 7) 1×3 @ 80% (RPE 8) 1×3+ @ 85-90% (RPE 9)* Front Squat
Front Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%
WORKOUT (PERFORMANCE)
3 ROUNDS FOR TIME
400m Run
20 Overhead Squats (95/65)
10 Burpees Over Bar
(Score is Time)
WORKOUT (FITNESS)
3 ROUNDS FOR TIME
400m Run
20 Front Squats (95/65)
10 Burpees
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-