WARM-UP

1 ROUND

20 Toe Tap Jumping Jacks

10 PVC Pass Throughs

10 Box Step Overs

10 Air Squats

Into…

1 ROUND

10 Up-Downs

10 Behind the Neck Snatch Grip Strict

Press

10 Box Jumps (Low Landing)

10 Med Ball Front Squats

Into…

1 ROUND

10 Squat Jumps

10 PVC Overhead Squats OR BB Front

Squats

10 Box Jump Overs

10 Med Ball Thrusters

STRENGTH (PERFORMANCE) 3×6

Overhead Squat*

Overhead Squat for load:

#1 6 reps

#2 6 reps

#3 6 reps

STRENGTH (FITNESS)

3×6 Front Squat

Front Squat for load:

#1 6 reps

#2 6 reps

#3 6 reps

WORKOUT (PERFORMANCE)

FOR TIME

2-4-6-4-2

Overhead Squat (155/105)

5-10-15-10-5

Box Jump Overs (24/20)

15-15-15-15-15

Wall Balls (20/14)

(Score is Time)

KG BB: (70/47.5)

KG WB: (9/6)

WORKOUT (FITNESS)

FOR TIME

2-4-6-4-2

Front Squat (155/105)

5-10-15-10-5

Box Jump Overs (20)

15-15-15-15-15

Wall Balls (14/10)

(Score is Time)

KG BB: (70/47.5)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

1:00/1:00 Barbell Quad Smash

20 Alt. Bird Dogs

10 Up Dog to Down Dog