A. Primer
2×5 Contralateral KB Box Step Up (Each Leg)
B.
Front Squat + Back Squats
4 x (3+3)
*Start at 75% of FS and build heavier than last week
Rest 2:00 between sets.
C.
Health:
3 Rounds:
AMRAP 4:
9/7 Cal Row
10 Bar Facing Burpees
6 Thrusters 75/55
Rest 2:00 After Each AMRAP
Fitness:
3 Rounds:
AMRAP 4:
12/9 Cal Row
10 Bar Facing Burpees
6 Hang Clusters 95/65
Rest 2:00 After Each AMRAP
Performance
3 Rounds:
AMRAP 4:
12/9 Cal Row
10 Bar Facing Burpees
6 Hang Clusters 135/95
Rest 2:00 After Each AMRAP
*Pick up where you left off each amrap.
*Score = total rounds + reps