Front Squat
Warm Up
2 Sets
15 PVC Pass Through
15 Banded Good morning
10 Banded Lateral Walks per Side
2 Sets
5 Dual KB Front Squats 33×1
5 Dual KB Push Press With 3 Sec Pause
Strength
Front Squat
4×4 @ 80% of 1RM
Workout
AMRAP 15min
RX+
15/10 Cal Row
10 Squat Clean 60/40 Kg
2 Legless Rope Climb
RX
15/10 Cal Row/Ski
10 Squat Clean 50/35 Kg
2 Rope Climb
SC
15/10 Cal on any C2
10 Squat Clean 40/30 Kg
1 Rope Climb Var Hight
FIT
15/10 Cal on any C2
10 Squat Clean 30/25 Kg
1 Rope Pull from Floor
Extras
Clean
4 sets with BB
1 Tall Squat Clean + 1 High Hang Squat Clean + 2 Low Hang Squat Clean
3 Broad Jumps
-into-
1 Clean Pull + 1 Low Hang Clean + 1 Clean
2 Sets @ 65% of 1RM
2 Sets @ 70% of 1RM
2 Sets @ 75% of 1RM
Engine Building
21 Min EMOM
Min 1: 30 Sec Bike
Min 2: 30 Sec Row
Min 3: 30 Sec Ski
Accessory Work
5 Sets
2 Wall Walks
10 Push Ups
30 Sec Ring FLR Hold
(Rest 90 Sec b.w sets)
Deadlift Warm Up 2 Sets 15m Dual KB Front Rack Carry 10 Single Leg Glute Bridge per Side 10 Banded PVC Deadlift …
Back Squats Warm Up 2 Sets 15 Banded Good Morning10 Banded Lateral Walks per side5 Dual KB Front Squats @ 33X1 2 …