WARMUP
2 ROUNDS
6 Air Squat
6 Up/Down
6 Push-Up
3/3 Groiner
6 Power Clean
12 Elbow Punches
6 Front Squats
6 Burpees
STRENGTH
Front Squat for load:
3-3-3-2-2-1
Front Squat*
*Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1 at Heavy
(Score is Weight)
WORKOUT
5 SETS
AMRAP x 2 MINUTES*
3 Front Squats (155/105)
5 Burpees Over Bar
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 10 Slow Alt. Scorpions
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.
(No Measure)
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