Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 15 Minutes
Performance: Front Squat – 3-3-3-3
Fitness: Front squat 5×5 – After each round 20 sit throughs
Part 2 – Conditioning: “Texas Style”
Performance: AMRAP 12 Minutes:
- 5 Front Squat (135/95lb)
- 10 Box Jumps (24/20)
- 10 Pull-ups (scale up to 5 C2B or 3 MUs)
Rest exactly 2 min after AMRAP, then…
- Max effort Double-Unders in 2 min
(Level II goal is 50 double-unders or more accumulated in 2 minutes)
Fitness: AMRAP 12 Minutes:
- 5 Front Squat RPE 5
- 10 Box Jumps to a lower box (no step-ups unless you have an impact issue)
- 12 Ring Rows
Rest exactly 2 min after AMRAP, then…
- Max effort Single-Unders in 2 min
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