“Moving well is the highest priority THEN move big weight” – Squat University
Primer: 2 Rounds
2 Min Row | 40s Spider Man and Reach | 30s Samson Stretch | 20 Air Squats | 10 Lateral Box Step Ups (5 per side)
Strength: 5x
1 Tempo Back Squats (5s Down | 1s Pause | Speed Up
2 Back Squats
60-70% of your 1 RM
“Fight or Flight” – AMRAP 20
20 Wallball @ 20/14
20 Hang Power Snatches @ 95/65
20 Box Jumps @ 24/20
20 Front Squats @ 95/65
20/15 Cal Row
Performance: RX
Fitness @ 75/55 | Box Step Ups
Fit Light @65/45 | Box Step Ups