Monday 05.08.23

Weightlifting / Strength
Every 90 seconds, 4 Sets Each
Sets 1-4: 3 Overhead Squats
Sets 5-8: 5 Front Squats
Start @ 60-70 of your 1RM Overhead Squat and Front Squat and increase loads by feel

“Smoke on the Water”
For Time
21-15-9
Power Clean
Thruster
Load: 95/65lb, (43/30kg)

Rest 2:00 minute

15-12-9
Power Clean
Thruster
Load: 115/75lb, (52/34kg)

QuickFit
Every 5:00 x 4 Sets
20 Steps Single DB Overhead Walking Lunge (switch hands after 10)
10 Alternating Dumbbell Snatch
10 Lateral Burpees over Dumbbell
Max Calorie Row in remaining time (Score is calories)