“No matter where you star, how you finish is on you.”
Primer: 3 Rounds:
20 Sec Plate Jumps | 30 Sec Overhead Squats | 30 Sec Single Leg Deadlifts | 20M Crab Walk
Skill: 3×10 Single Leg Box Step ups BB in Front Rack (5 Per side) | 45-60 Seconds of Double or Triple Under Practice
Strength: Front Squat – Heavy Single
Conditioning: 3 RFT:
15 Deadlifts @ 225/155
35 Overhead Squats @ 75/55
90 Double Unders
Time Cap 15 Minutes
Performance: DL @ 185/125 | OHS @ 75/55 | 90 Double Unders
Fitness: DL @ 155/105 | OHS @ 65/45 | 90 Single Unders
Fitness Light: DL @ 135/95 | Overhead Squats @45/35 | 90 Single Unders
Bonus:
Block Snatch (mid-thigh) – 60%x2, 65%x2, 4×2@ 70%
Snatch Deadlift on Riser – 85%x5, 90%x5, 95%x5
Weighted Plank – 3 x 30 sec