April 24th, 2020

---

STRENGTH

Front Squat - 4x6

​Use appropriate variation and implement for your goal and skill level: barbell, dumbbells, kettlebells, safety squat bar, cambered bar, etc.

ACCESSORY

*ALT EMOM x8*

(1a) Snatch Grip RDLs
(1b) Front Rack Lateral Step-Overs


​CONDITIONING

*3 Rounds for Time*

40 Calorie Row or Ski
40 Wallball
100ft. Sled Push

AHAP. Scale weights appropriately to allow a 12-15 minute finish.

ACCESSORY

*ALT EMOM x8*

(1a) Walking Lunges
(1b) Bear Crawls

​
​CONDITIONING

*3 Rounds for Time*

400m Run
10 Burpee Box Jumps
20 Cossack Squats

AHAP using a dumbbell, or kettlebell, or band as necessary.