June 16, 2017

​A. Warm-up
Row 500 meters, then

followed by 3 rounds of:
10 Lateral lunges
10 Knee over toes Samson stretch (5 each side)
60 seconds Squat hold
10 Kip Swings
10 Hollow rocks

(or until the 20 minute mark)
Scoring: Not Scored

B. Pause Back Squat 4 x 3
Every 2 minutes, for 8 minutes (4 sets):
3 Pause Back Squats @ 50% (32X1 tempo)

Coach's Notes:
Rest anywhere from 90 seconds to 2 minutes after every effort

Rest 3 minutes then do part C

C. Front Squat 12-10-8-6
Front Squat

1. Set 1 – 12 reps @ 50%
2. Set 2 – 10 reps @ 55%
3. Set 3 – 8 reps @ 60%
4. Set 4 – 6 reps @ 65%

Rest 90 seconds between sets

D. 3 Rounds For Time of Power Cleans, Toes to Bars, Shoulder to Overheads, and Chest-to-Bar Pull-Ups
3 Rounds for Time:
15 Power Cleans @ 115/75 lbs
12 Toes to Bars
9 Shoulder to Overheads @ 115/75 lbs
6 Chest-to-Bar Pull-Ups

​Coach's Notes:
RX + is Bar Muscle Up instead of Chest To Bar Pull Ups