Monday 12.05.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP (Min 0-12)

3 Rounds
12 Wallballs
8 Lateral Squats (4/side)
6 Burpees

GET STRONG (Min 20-30)

Back Squat
:30 Max Reps 225/155
3:00 Rest
1:00 Max Reps 225/155
3:00 Rest
1:30 Max Reps 225/155

STRENGTH NOTES:
Athletes should have a 1RM Back Squat of 335/225+ to be taking on these sets RX. They should feel
confident with that barbell on their back then entire work window. Most will need to pick a lighter weight
they are confident in and scale. This should be a grind, but hopefully not to complete failure.

GET FIT (Min 40-54)

For Time:
1000m/900m Row
50 Toes to Bar (or Sit Ups)
1000m/900m Row
*14 Min Cap

COMPETITORS EXTRA

4x AMRAP 2 / Rest 1:00
14 DB Snatch 70/50
*Max Sandbag to Shoulder 100/70

ATHLETES NOTE:
Your second Row/Run/Bike should be faster than your first on the workout. Be smart about your opening 4-5
minutes, break up your gymnastics as needed, then PUSH HARD to the finish.