WARM-UP

2 ROUNDS

1:00 EZ Rowing

10 Wide Stance Good Morning

10 Air Squat

10 PVC Pass Through

10 BTN PVC Press

10 BTN PVC Elbow Punches

Into…

1 ROUND

250 M Row

7 Hang Power Clean

7 Front Squats

7 Hang Power Snatch

7 OH Squats

STRENGTH (PERFORMANCE) — Build to a Moderate-Heavy 3-Rep Overhead Squat

Overhead Squat for load:

#1: 3 reps

STRENGTH (FITNESS) — Build to a Moderate-Heavy 3-Rep Front Squat

Front Squat for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

FOR TIME

1000/800m Row

50 Overhead Squats (95/65)

1000/800m Row

(Score is Time)

KG BB: (42.5/30)

WORKOUT (PERFORMANCE)

FOR TIME

1000/800m Row

50 Overhead Squats (95/65)

1000/800m Row

(Score is Time)

KG BB: (42.5/30)

WORKOUT (FITNESS)

FOR TIME

750/600m Row

50 Front Squats (95/65)

750/600m Row

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-