Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – 5@65%, 5@70%, 5@75%, then drop back to 65% and get as many reps as possible
Fitness: Squat – 4 sets of @5 reps, working up to a 7/8 RPE
Part 2 – Conditioning: “Kentucky Woman”
Performance:
- 60 seconds max effort Double-Unders
AMRAP 3 min of –
- 6 Front Squat (155/105lb)
- 6 Burpee Over Bar (bar facing, both feet at the same time)
–rest 1 min–
AMRAP 3 min of –
- 6 Front Squat
- 6 Burpee Over Bar
…then
- 60 seconds max effort Double-Unders
**Score is Rounds and Reps and total DUs (record in Notes area)
Fitness:
- 60 seconds max effort Speed Steps or Single-Unders
AMRAP 3 min of –
- 6 Front Squat @8 RPE
- 6 Burpee Over Bar (any method to get over the bar)
–rest 1 min–
AMRAP 3 min of –
- 6 Front Squat
- 6 Burpee Over Bar
…then
- 60 seconds max effort Speed Steps or Single-Unders
**Score is Rounds and Reps and total Speed steps or Single-Unders (record in Notes area)
