Friday 10/11/2024
WARM-UP
2 ROUNDS
10 Toe Touch Jumping Jack
10 Air Squats
5 Hang Power Cleans
5 Kipping Knee Raises
Into…
1-2 ROUNDS (Time Permitting)
10 Alt. Jumping Lunges
5 Power Cleans
10 Empty BB Front Squats
5 Toes To Bar
STRENGTH (ALL) — Build to a 1-Rep Back Squat
Back Squat for load:
#1: 1 rep
WORKOUT (PERFORMANCE)
3 ROUNDS FOR TIME
20 Toes to Bar
10 Front Squats (155/105)
(Score is Time)
KG BB: (70/47.5)
WORKOUT (FITNESS)
3 ROUNDS FOR TIME
20 Toes to Bar
10 Front Squats (115/75)
(Score is Time)
KG BB: (52.5/35)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-