A. GENERAL (6:00)3 rounds1:00 Machine / 200m Jog1:00 Amrap of:- 15 sec Chair hold- 10 Alternating forward lunges
B. MOBILITY / ACTIVATION (2:00)2 sets25' Duck Walk25' Spiderman Lunges
C1. SPECIFIC (5:00)3 Front Squats, pausing 5 seconds in quarter position3 Slam balls (or Substitution)---3 Front Squats @ 40%3 Slam balls (or Substitution)---Proceed to working sets
C2. SPECIFIC (6:00)Go over odd object movement for workout- Sandbag / D Ball Clean- SDLHP- Double KB clean- DB Cleans- Axle bar clean- Medicine ball Hip Toss
4 Sets20 secs Max Front Squats @ 40%5 Ball Slams @ as hard as possible
-Rest 1:00 b/w-
Score: CheckmarkTC: 8 minutes
Scaling OptionsBeginner20 sec Front Squats @ light5 Ball Slams
IntermediateAs written
Amrap 10Row / Bike / Ski for calories
- Every 2 minutes stop & perform3 D-ball / Sandbag Cleans / Sumo deadlift high pulls
@ 150/100 lbs
Score: CaloriesTC: 10 minutesKG: 70/50
Scaling OptionsBeginner3 D-ball or Sandbag clean @ 30-60 lbs
IntermediateCleans / Sumo deadlift high pull @ 100/70lbs
Amrap 630 Hollow rocks10 Plank Bird Dogs
Goal: Isometric core work & stability