August 18, 2017

​A. Warm Up
400 meter run/row or skip for 3 minutes;
followed by:

3 Sets
10 Front rack Box Step Ups (5 each side)
10 walk outs
10 lateral lunges
10 Snatch grip deadlifts
10 Sotts Presses

followed by an empty bar set on your Front and Back Squat
Cap this at 20 minutes!
Scoring: Not Scored

B. Alternating Sets: Front Squat, Back Squat
6 sets, starting a set every 2 minutes, of:

1. B1. 3 Front Squats @ 75%
2. B2. 6 Back Squats
   

C. 30-20-10 Dumbbell One-Arm Overhead Walking Lunge Steps, Toes to Bars, and Alternating One-Arm Dumbbell Snatches
​30-20-10 Reps for Time:

1. Dumbbell One-Arm Overhead Walking Lunge Steps @ 40/25 lbs
2. Toes to Bar
3. Alternating One-Arm Dumbbell Snatch @ 40/25 lbs

Coach's Notes:
RX+ 50/35