Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Front Squat – strict 12 minute timecap to hit a heavy 1-rep Front Squat. This is a competition style challenge; plan it out and execute it.
Fitness: Front Squat – 12 minutes to work to a triple at 8 RPE, working on form
Part 2 – Conditioning: “Vladislov”
Performance: 5 rounds – AMRAP 3 minutes – Rest 1 minute between rounds
- 5 Push-ups (with upgrade option to parallette push-ups)
- 7 Toes-to-bar
- 9 Air squats
Fitness: 5 rounds – AMRAP 3 minutes – Rest 1 minute between rounds
- 5 Push-ups (elevated if necessary)
- 7 Kipping knee-ups or sit-ups
- 9 Air squats
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