10-11-2021

Warm-up

3 rounds
5 cossack squats (es)
10 spiderman lunge w/ rotation
15 plate hops
20 banded good mornings
10 squats
*Round 1 air squats
*Round 2 Goblet squats
*Round 3 Empty barbell squats

Mobility

PVC
1min Oly wall squats

Strength

Front Squats
4 x 8-12 @ 65%

Conditioning

8 sets
AMRAP x 2:00
5 power cleans @ MTR
5 pull-ups
5 bar facing burpees
Rest 1:00 between sets
*This will get long quick.  The goal is to find a
pace you can maintain for all 8 rounds.  Start
where you left off each round.  Choose a
weight that you can hit tough but fast singles.
Score is total rounds and reps across all 8 rds.