Front Squat
Warm Up
2 sets
200m Run
10m Bear Crawl
5/5 Dead Bugs
2 sets
5 Boot Strappers
5 Push up to down dog
5 Cossack Squats
5/5 Single leg hip thrust
Strength
Front Squat
Work up to 2RM
Workout
10 RFT
2 Rope Climbs
5 Power Clean*
50 Double Unders
Increase weight on Power Clean every 2 Rounds
Male – 60-70-80-90-100
Female – 42.5-50-55-62.5-70
Goal: Power Endurance
Cap – 20 min
SC
Male – 40-50-60-70-80
Female – 30-35-42.5-50-55
Fit
Male – 30-40-50-60-70
Female – 20-25-30-35-42.5
Extras
Conditioning
100 Pistols for quality. Use box if needed.
Core
3 Rounds – one movement at a time for the time listed
20 sec on/ 10 sec off
Hollow Rocks
Arch Rocks
Rest 1 min
6 min AMRAP
6 Burpees
12 Reverse Crunches with a twist
18 Alt Tuck Ups
Accessory
8/8 Prone Lateral Raise
12 Trap – 3 raise
20m Slow Farmers Carry
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