Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Front Squat – 15 minutes to work to a heavy double
Fitness: Front Squat – perform sets of 2 – 15 minutes to work to a set that feels like a 7 RPE
Part 2 – Conditioning: “Georgetown”
Performance: 4 Rounds for time of –
- 6 Front Squat (135/95lb or 60% of today’s double, whichever is less)
- 3 Shoulder to Overhead (same barbelll)
- 100 DUs*
* Subtract 25 reps each round
Fitness: AMRAP 12 minutes of –
- 6 KB front rack squat on Right side
- 6 KB S2OH with Right arm
- 50 singles
- 6 KB front rack squat Left side
- 6 KB S2OH with Left arm
- 50 singles
**use a weight you you can move quickly with confidence unbroken
