A. Group Warm

Decided based on WOD and athlete needs.

B. WeightLifting (20:00 Cap)

Power Clean
7×2 @85%
Front Squat From Floor (Percentages Base On 1RM PC)
1×5 @75%
1×3 @85%
5×1 @90%+ Or AHAP

C. Strength

Push / Pull (15:00 Cap)

6 Rounds Of

3 Floor Press (AHAP Throughout)
3 Weighted Chin Ups (AHAP Throughout)

SCORE: Max Weight Used On Front Squat + Max Weight Used On Floor Press

NOTE: Today’s Work Is For Load, NOT Time. Time Caps Are In Place To Guide Athletes Through The Work. Move Quickly, But Don’t Rush.

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Jason Archer
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Hey There! Quick Question For You...

Who Should Be Doing This Workout With You?