WARM UP (12 minutes)
Knee Pulls (down & back)
20 seconds of Good Mornings
Quad Pulls (down & back)
20 seconds of Air Squats
Heel Scoops (down & back)
20 seconds of Russian Swings
Lunges (down & back)
20 seconds of Goblet Squats
LOADING (8 minutes)
Loading for the first Round below.
STRENGTH (16 minutes)
4 Rounds for Quality (Weight)
ROUND 1)
4 Front Squats
8 Back Squats
ROUND 2)
3 Front Squats
6 Back Squats
ROUND 3)
4 Front Squats
2 Back Squats
ROUND 4)
2 Front Squats
1 Back Squats
Level 1) Goblet Squats & DBs on the shoulders squats
Level 2) As designed
METCON (12 minutes)
For time (12 minute CAP)
12-9-6-3
PWR Cleans @ 135/95
DB Devil Press @ 40/20
Level 1) DB Hang PWR Cleans
Level 2) As designed
Level 3) Barbell @ 185/125 & DBs @ 50/30
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