WARMUP
500M Row
Into…
2 Sets
10 PVC Pass Through + Lunge
7 PVC Snatch Balance
10 PVC Slow Overhead Squat
:30 Tall Plank
Into…
2 Sets
5 Barbell Hang Power Clean
7 Barbell Front Squats
5 Barbell Push Press
7 Barbell Back Squats
STRENGTH
Back Squat
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
WORKOUT
FOR TIME
500m Row
Immediately Into…
2 ROUNDS
12 Squats*
150m Row
9 Squats
150m Row
6 Squats
150m Row
*Athlete Choice for Squats. Pick one movement and complete the workout…
Back Squat – (185/135)
Front Squat – (155/105)
Overhead Squat – (135/95)
(Score is Time)
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