Friday 180615 at Patriot

RX/Performance

A.

Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 4 reps

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more


 
 
 
B.

Complete rounds of 21, 15 and 9 reps for time of:

Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell

Level II

A.

Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 4 reps

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more


 
 
 
B.

Complete rounds of 21, 15 and 9 reps for time of:

Hang Squat Cleans (85/65 lbs)
Bar-Facing Burpees Over the Barbell

Level I/Fitness

A.

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1
Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1
Station 3 – Reverse Snow Angels x 15 reps @ 2020
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds

B.

Complete rounds of 21, 15 and 9 reps for time of:

Wall Ball Shots
Burpees

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