Weekly Warm-up: Skipping 3 mins

2 Rounds: 3-6 Cast Wall Walks 3-6 Skin the Cats 10 Shoulder Pass Throughs 10 Overhead Squats [4012]

Part 1: NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time. VETERAN Q’s: Front Squat Clusters – 3 sets of 5 x 1.  Add 2-3% from last week

*Clusters – Do one Front Squat, rack the bar, rest exactly 15 seconds. Do another Front Squat. Continue in this fashion until 5 singles have been completed. Then rest exactly 3 mins before the next set.

Part 2: For Time:

  • 20 Kettlebell Swings
  • 20 Overhead Squat @ 45% 1RM (55% 5RM)
  • Run 100m
  • 15 Kettlebell Swings
  • 15 Overhead Squat
  • Run 100m
  • 10 Kettlebell Swings
  • 10 Overhead Squat
  • Run 100m

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