Front Squat
4 sets of 8 reps
Start at 40% adding
Goal end 5lb heavier than last time. 4/4
9min AMRAP
8 Strict Pull-Ups
30 Double Unders
8 Toes to Bar
WE WILL BE CLOSED THIS SATURDAY 27TH FOR
LEGS, KEGS & EGGS 5K!
LINK TO REGISTER BELOW
Every 3 minutes, for 15 minutes (6 sets): 3-Position Clean (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position) *Stay at the same weigh
20min AMRAP 400m Run (500m Row) 10 Deadlifts (225/155) 15 Push Ups 20 Goblet Squats (70/53) 10-15min Mobility Finisher
3rds NFT 8-10 Strict Chest to Bar Pull-Ups :30-:40sec Hollow Hold 14min Partner AMRAP 500m Row 18 Pull-Ups (While one person is working other person is in a Deadhang) 14 Hang Power Snatches (95/65) *S
