June 23, 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 @ 60% (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 10-10-10-10
Front Squat

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

Rest exactly 75 seconds between sets

D. Rounds For Time
25 Toes to Bar (Buy in)

21-15-9
Burpees
Alternating DB Snatches @ 50/35

25 Toes to Bar (Cash Out)

Scoring: Time (lower is better)