WARM-UP
1-2 ROUNDS
5 Bootstrapps
5/5 Moose Antlers
10 Alt. Bird Dogs
10 Alt. Box Step-Overs
10 Vertical Jumps
Into…
AMRAP x 4 MINUTES
4 PVC Pipe Overhead Jumping Air Squats*
8Arm Haulers
4 Box Jump Overs
8 Hollow Rocks
*While keeping a PVC in the overhead position, perform 4 jumping air squats
STRENGTH (PERFORMANCE) — 1×5 @ 60% (RPE 6) 1×5 @ 70% (RPE 7) 1×5+ @ 80% (RPE 8)* Overhead Squat
Overhead Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 5 reps @ 80%
STRENGTH (FITNESS) — 1×5 @ 60% (RPE 6) 1×5 @ 70% (RPE 7) 1×5+ @ 80% (RPE 8)* Front Squat
Front Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 5 reps @ 80%
WORKOUT (PERFORMANCE)
AMRAP x 9 MINUTES
1 Power Snatch (135/95)
2 Overhead Squats
3 Box Jump Overs (30/24)*
*Option for Box Climb Over
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 9 MINUTES
1 Power Snatch (95/65)
2 Front Squats
3 Box Jump Overs (24/20)*
*Option for Box Climb Over
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 450 Weighted Box Step-Ups*
*Wear a weighted 45/35 vest.