Strength : High Bar Back Squat
3-3-3-3-3, pause in bottom of squat on 2nd rep


WOD : For Time
Front Squat 135/95
Power Snatch
– 4 Bar Facing Burpees after 4-8-12 Set

Rx+: 165/115



Core : 30 Plate Getups
Every 90s perform 5 Jumping Pull-ups


Conditioning : 5-10-15-20-15-20-15-10-5
Medball Thruster
– after each set perform 4 Burpees


The Program

1. Strength and WOD

2. 3 Rounds
Row 1000m
30/25 Cal AB
12 Deadlift @ 1.5BW

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