Wednesday 3/11/2020

HF60

STRENGTH
FOR LOAD
10RM Front Squat

(Score is Load)
WORKOUT
AMRAP x 9 MINUTES
9 Overhead Squat (95/65)|(65/45)*
9 Up-Downs
9 Knee 2 Elbow

(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
3:00 Barbell Smash (Traps)
3:00 Foam Rolling (Quads & IT Bands)

SC45

STRENGTH
EVERY 1:30 x 6 SETS
1 Hang Power Clean
+
1 Power Clean
+
2 Front Squats

(Score is Weight)
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 7 Power Cleans (Athlete Choice)*
MIN 2 – 35 Air Squats
MIN 3 – 16/13 Cal ROW

HF30

WORKOUT
5 ROUNDS FOR TIME
20 Alt. Lunges
15 Ring Rows
10 Cal. Bike

-12:00 Hard Cap-

(Score is Time)
OPTIONAL FINISHER
2-3 SETS
1:00 Quad Smash with Roller
20 Slow Mountain Climbers
10 Glute Bridge-Ups
5/5 Single Leg Glute Bridge-Ups

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