Strength
Fitness: Front Squat, 3×5 Linear Progression
Performance: Front Squat, work to a heavy set of 5 for the day, then two drop sets at 90%
Conditioning
With a continuously running clock:
- 0:00 to 3:00 – Row max meters
- 3:00 to 5:00 – Max Wall Ball
- 5:00 to 7:00 – Rest
- 7:00 to 13:00 – AMRAP:
- 6 Power Clean (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female)
- 6 Bar Over Burpees (Festivus standard – you do NOT have to jump)
- 13:00 to 14:00 – Rest
- 14:00 to 15:00 – Max Double Unders