Front Squat
15 Minutes
3x5 to find a 5rm
Wasabi
For Time:
20 Minute Time Cap
1,000 Meter Run
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees
Snatch
On the Minute x 14:
Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Snatches
Minute 8 - Rest
Minutes 9+10+11 - 1 Squat Snatch
Minutes 12+13+14 - 1 Squat Snatch
Snatch Tempo Pull
6 Sets of 1
Back Squat
3 Sets of 9:
Set #1 - 9 Reps @ 70%
Set #2 - 9 Reps @ 74%
Set #3 - 9 Reps @ 78%
Wasabi
For Time:
1,000 Meter Run
40 CTB Pull-Ups
30 Front Squats (135/95)
20 Barbell-Facing Burpees
Gymnastics Conditioning
4 Rounds:
50 Double-Unders
25/18 Calorie Ski Erg
8 Bar Muscle-Ups
For Time:
20 Min. Cap:
1500m Row
30 Walking Lunges w/ Kb in Goblet position
30 HRPU
60 Abmat Situps
30 HRPU
30 Walking Lunges w/ Kb in Goblet position
1500m Row
