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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)

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