WARMUP
AMRAP X 8 MIN
20 Toe Tap Jumping Jacks
10 Box Step Ups
10 Air Squats
10 Up-Downs
10 Behind the Neck Snatch Grip Strict Press
10 Med Ball Front Squats
10 PVC Pass Thrus
STRENGTH
Overhead Squat for load:
3×6*
*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
(Score is Weight)
Week 3 of 6
Strength | Volume/Capacity Cycle
WORKOUT
FOR TIME
2-4-6-4-2
Overhead Squat (155/105)
5-10-15-10-5
Box Jump Overs (24/20)
15-15-15-15-15
Wall Balls (20/14)
(Score is Time)
OPTIONAL AFTER PARTY
FOR QUALITY
1:00/1:00 Barbell Quad Smash
20 Alt. Bird Dogs
10 Up Dog to Down Dog
(No Measure)
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