PART 1: FRONT SQUAT
6 sets of 2:
Barbell Front Squats
*Score – Heaviest Load
PART 2: „THREE STRIKES“
Compete
AMRAP 12:
3 Dumbbell Front Squats
3 Chest To Bar Pull-ups
3 Box Jump Overs
6 Dumbbell Front Squats
6 Chest To Bar Pull-ups
6 Box Jump Overs
9 Dumbbell Front Squats
9 Chest To Bar Pull-ups
9 Box Jump Overs
…
[Continue To Add 3 Reps Each Round]
2x 22.5/15kg
Train
AMRAP 12:
3 Squats (DB, KB o. Airsquat)
3 Strict Pull-ups
3 Box Jump Overs
6 Squats
6 Strict Pull-ups
6 Box Jump Overs
9 Squats
9 Strict Pull-ups
9 Box Jump Overs
…
[Continue To Add 3 Reps Each Round]
[Kilos = 22.5/15]
After Class
Deadlifts:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]
