MONDAY

GRIT SQUATS 1A

– All percentages based on 5RM Back Squat (both front and back squat barbells).

Set 1:

10 Back Squats @ 60%

5 Front Squats @ 60%

Set 2:

8 Back Squats @ 65%

5 Front Squats @ 62%

Set 3:

6 Back Squats @ 70%

5 Front Squats @ 64%

No rest from back to front squat

2 minute rest between sets

CONDITONING

(AMRAP 3’s, resting 3:00 between)

PERFORMANCE and FITNESS

AMRAP 3

15/12 Cal Tempest Bike

15 Bar Facing Burpees

Max Hang Power Cleans 40/30

AMRAP 3

15/12 Cal Tempest Bike

12 Bar Facing Burpees

Max Hang Power Cleans 50/35

AMRAP 3

300/200m Row

20 DB Snatch 22.5/15

Max Overhead Squats 40/30

AMRAP 3

300/200m Row,

18 DB Snatch 22.5/15

Max Overhead Squats 50/35

FOUNDATIONS

AMRAP 3

12/8 Cal Ski Erg

16 DB Hang Clean and Press

Max KB SDHP

AMRAP 3

250/150m Row

16 DB Snatch

Max KB Front Squats

AMRAP 3

12/8 Cal Tempest Bike

12/8 Burpees

Max KB Swings 16/12