FITNESS
A. Four rounds of:
Back Squat x 6 reps @ 3011
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg @ 2111
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
B. Complete as many rounds and reps as possible in 6 minutes of:
20 Alternating Reverse Lunges with Dumbbells
10 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)
AIM
A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
Rest 2-3 minutes between sets
B. Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar
SPORT
A. Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90
B. Kill Cliff Granite Games Qualifier 15.2
Against a running clock, starting at 0:00 and running up to 20:00…
0:00 to 6:00
Establish a 1-RM Snatch
6:01 to 14:00
Complete as many rounds and reps as possible of:
30 Double-Unders
15 Chest-to-Bar Pull-Ups
30 Double Unders
15 Toes-to-Bar
14:01 to 20:00
Establish a 1-RM Snatch
C. Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps
*Use the heaviest load you believe you can handle for all five sets.
D. Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed