BACK SQUAT 3 x (5-3-1) @ 73-78-83-88-93% FRONT SQUAT 1 x 15 @ 50% of 1RM Back Squat CONDITIONING ”Fran” 21-15-9 Thrusters (95/65) Pull Ups

FRONT SQUAT COMPLEX 1 Pause F. Squat (3sec) + 1 F. Squat 62-62-62-67-67-67-72-72-72% of 1RM BACK SQUAT 2 Sets of 10 @ 72% of 1RM F. Squat CONDITIONIG 3 Rounds NOT for time 15/10 Calorie Bike 10 KBS (70/44) 5 Burpees 10 KBS (53/35) 5 Burpees

CONDITIONING/RECOVERY 8RFT w/partner 400m Row 80m Farmers Walk (70/44) 4 Rounds each. Switch after full round by tagging partner.  

SQUAT CLEAN PRIMER Power Clean+Front Squat+Pause HS Clean 10min build up to 60% of 1RM Clean HANG SQUAT CLEAN 10min to establish 1RM for the day CONDITIONING AMRAP 8 (3-6-9-12-15…) Hang Squat Cleans (95/65) T2B  

STRICT HSPU/STRICT PRESS 5 sets of 5 build to hardest/heaviest set of 5 CONDITIONING 5min Window: 400m Run Remaining time: AMRAP 10 Hang Power Snatch (75/55) 10 Lateral Burpees 5min Window: 400m Run Remaining time: AMRAP 8 Hang Power Snatch (75/55) 8 Lateral Burpees 5min Window: 400m Run Remaining time: AMRAP 6 Hang Power Snatch Read more about Tuesday 4.24.18[…]

BACK SQUAT 3(6-4-2) @ 71-76-81-86-91% of 90%1RM CONDITIONING AMRAP16 w/partner 10 Wallball (20/14) 20 Double Unders (40 Singles) 10 KBS (53/35) Alternating Rounds with partner

PAUSE FRONT SQUAT EMOM 9 2 Pause F. Squats (3 sec pause in bottom) 60-60-60-65-65-65-70-70-70% of 1RM BACK SQUAT 2 Sets of 10 at 70% of 1RM F. Squat CONDITIONING 3 RFT 400m Run 21 Box Jumps  

CONDITIONING 3 Rounds For Time 5 Power Cleans (155/105) 10 Air Squats 5 Front Squats 10 Air Squats 5 Push Jerks 10 Air Squats 5 Clusters 10 Air Squats

ACTIVATION 3 Rounds 20 Single Unders 5 HRPU 20 sec Samson (each leg) CONDITIONING 2RFT 800m Run 60 Double Unders 30 Burpees  

STRICT HSPU/DB PRESS 3 sets of Max Reps (toughest 7-12 Reps) POWER SNATCH 15min to 1RM for the day CONDITIONING AMRAP 9 2-4-6-8… C2B Pull Ups 1-2-3-4… Power Snatch (135/95) Power Snatch weight is one we can complete 5+ reps UNBROKEN!!!