Something Special


Something Special

Warm-up/Mobilize for Front Squats 

Strength: Front Squat <30-mins>

Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (3-sec in bottom/10-sec in FR Postion)


Part B: Instructions- With a 15-min Running clock Apply 80% of your “Heavy” for (3-3-3) Same Pauses as above

note: For the 3×3, 1 full set of the 3 is 0:39-seconds 

note: Ensure people are keeping elbows up, tight core, and leading with their elbows when driving up with their hips coming through (Forward)

Metcon: (2) 4-min AMRAPS with a 1-min Rest b/w AMRAPS

10 Deadlifts

15 Box Jump

20 Sit-Ups


L1: 225/155, 30″/24″, GHD

L2: 155/105, 24″/20″

L3: 105/75, 20″/16″ or Step 24″/20″

L4:KB DL, Step-Ups, 20″/17″