Fitness
A.
Three sets of:
Front Squat x 6-8 reps
Single-Arm Trap 3 Raise x 8-10 reps each arm
Double-Under Practice x 60 seconds
Rest 30 seconds if needed
B.
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees
Performance
A.
Deadlift
Make sure you completed all working sets before moving on. I can’t stress enough on how clean these reps should be. Don’t get caught up in “Oh, I wanna hit that weight!” Instead, set your mind on clean sharp reps. You should be able to hit at least 3 or more reps on the last set here. You’ll get to the numbers you want to reach if you listen to me. NEVER sacrifice form for numbers. At the same time, don’t be a wuss and hold yourself back because it’s heavy. We have 2 extremes in our gym. You know who you are.
5@75%
3@85%
1+@95%
B.
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell