“The best defense is a good offense.” – Dan Gable
A. Back Squats – 3 EMOM x 10
B. “The Queen”
70/50 Cal Row
50 Thrusters @ 95/65
30 Cleans @ 165/115
Performance: Thrusters @ 95/65 | Cleans @ 135/95
Fitness: Thrusters @ 75/55 | Cleans @ 115/75
Fitness Light: 50/35 Cal Row | Thrusters @ 45/35 | Cleans @ 95/65
Bonus:
For Time:
1000M – 800M – 600M – 400M – 200M Run
50-40-30-20-10 GHDSU