“If you’re not where you want to be it’s because of something you are or aren’t doing.”
Primer: 3 Rounds: 20 Seconds of each
Samson Stretch | Ring Dips | 5 Scap Pull Ups + Strict Pull Ups | Overhead Squats | Jumping Squats |
Strength: Front Squat – Heavy Single then 8@60%, 8@65%
Conditioning: “21 Gun Salute” AMRAP 9
21 Thrusters @ 95/65
21 C2B
21 Overhead Squats @ 95/65
21 Burpees
Performance: RX
Fitness: @ 75/55 | Pull ups |
Fitness Light: Barbell @ 65/45 | Jumping Pull Ups
Segment Snatch (knee) + Overhead Squat – 70%x1+1, 75%x1+1, 80%x1+1×2, 75%x1+1
Segment Clean (knee) + Push Jerk + Split Jerk – 70%x1+1+1, 75%x1+1+1, 80%x1+1+1×2, 75%x1+1+1
1-Legged/1-Arm Contralateral DB RDL (reps/leg) – 3×8
GHDSU 3xMax Effort
EMOM x 20: odd: 100 Ft Sandbag Carry | 50 Ft 500/350 lb Yoke Carry (go outback)