Back Squat (4-4-4-4)

Sub with 2 kettlebell/dumbbell front rack squat as desired. Perform either a squat set or a Pull up set every 2 minutes, for a total of 16 minutes. Coach will call out clock.

weighted pull-up (10-10-10-10)
Superset with squats. Strict movement. Hold a dumbbell between your feet or thighs.

Bubbles (AMRAP – Rounds and Reps)
10 Minute AMRAP:
5 Rope Climbs, 15′
10 Overhead Squats 135/83
15 Strict Handstand Push Ups
20 Chest to Bar Pull Ups
25 Burpees 8/7′
30 Toes to Bar


Do this exactly the same as last week, attempt to better your score. Modify OHS to front squat, strict HSPU to dumbbell strict press. No kipping HSPU please.

4 x 400 meter run (4 Rounds for time)
@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.

Hang Snatch (2-2-2-2)
If possible, do this before your workout. Technique before load. Power or full as mobility & ability allow.

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