Warm Up:
2 sets:
5 inchworms
10 alternating shoulder taps
5 burpees to a target
10 air squats
2 sets:
5 Romanian deadlifts
5 bent-over rows
5 hang muscle cleans
5 counterbalance squats
– Use an empty barbell and a 10-lb plate
Specific Warm-Up:
On an 8:00 clock:
Perform 3 burpees to a target before each set.
6 front squats (weight 1)
5 front squats (weight 2)
3 front squats (weight 3)
2 front squats (weight 4)
– Rest 1:00-1:30 between sets.
WOD:
AMRAP 17:
40 burpees to a target (6 in)
40 front squats (65/95 lb)
30 burpees to a target
30 front squats (95/135 lb)
20 burpees to a target
20 front squats (125/185 lb)
10 burpees to a target
Max-rep front squats (155/225 lb)
Intermediate:
AMRAP 17:
40 burpees to a target (6 in)
40 front squats (55/75 lb)
30 burpees to a target
30 front squats (65/95 lb)
20 burpees to a target
20 front squats (95/135 lb)
10 burpees to a target
Max-rep front squats (125/185 lb)
Beginner:
AMRAP 17:
40 burpees to max reach
40 front squats (35/45lb)
30 burpees to max reach
30 front squats (45/55 lb)
20 burpees to max reach
20 front squats (55/75 lb)
10 burpees to max reach
Max-rep front squats (65/95 lb)
Home Workout:
AMRAP 17:
40 burpees to a target (6 in)
40 jumping air squats
30 burpees to a target
30 single-dumbbell goblet squats (35/50 lb)
20 burpees to a target
20 single-arm dumbbell front squats (35/50 lb)
10 burpees to a target
Max-rep double-dumbbell front squats (35/50 lb)
Movement scaling options:
Burpees to a target: Target height, reps, up-downs
Front squats: Load, squats to a box, dumbbell options
Cool down:
2 rounds:
1:00 calf roll/side
1:00 quad smash/side