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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat – 15 minutes to work to a heavy double
Fitness: Front Squat – perform sets of 2 – 15 minutes to work to a set that feels like a 7 RPE

Part 2 – Conditioning: “Georgetown”

Performance: 4 Rounds for time of –

  • 6 Front Squat (135/95lb or 60% of today’s double, whichever is less)
  • 3 Shoulder to Overhead (same barbelll)
  • 100 DUs*

* Subtract 25 reps each round

Fitness: AMRAP 12 minutes of –

  • 6 KB front rack squat on Right side
  • 6 KB S2OH with Right arm
  • 50 singles
  • 6 KB front rack squat Left side
  • 6 KB S2OH with Left arm
  • 50 singles

**use a weight you you can move quickly with confidence unbroken

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