HF60 

STRENGTH
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

WORKOUT
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row

(Score is Rounds + Reps)

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders

SF 45
STRENGTH
5-5-5-5
Tempo Front Squat (3211)

(Score is Weight)

WORKOUT
EMOM x 12 MINUTES
MIN 1 – 60 Double Unders
MIN 2 – 12 Front Squats (135/95)|(95/65)
MIN 3 – :40 Barbell Front Rack Hold

HF30
WORKOUT
AMRAP x 12 MINUTES
12/10 Cal. Bike
12 Alt. DB Renegade Rows
12/10 Cal. Row
12 Wall Balls

(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 SETS
:30 Calf Raises (on an elevated surface)
:30 Rest
:30 Alt. Deadbugs

-1:00 Rest b/t Sets-