2024-03-11

• The barbell should come from a rack.
• Athletes will complete Three sets of 8 reps starting at about 60% and building across sets if moving well.
• Reps must be unbroken to be considered Rx.
• If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.
• Score: Load used for each set.

• Front Squats
• Back Squats
• Single Dumbbell Overhead Squats

With Barbell:
30s Overhead Barbell Hold
30s Bottom of Back Squat Hold
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Behind The Neck Presses
5 Overhead Squats

5 Overhead Squats @ A Light Weight

3 Overhead Squats @ A Moderate Weight

Build to 85%.

• Barbell should come from a rack and be unbroken.
• Athletes should use same weight across all sets and prioritize speed.
• Score: Enter weight used.

• Reduce Percentage
• Box Squat
• Front Squat

:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats

8 Back Squats @ A Light Weight

6 Back Squats @ A Moderate Weight

Build To 60%.

• Overview: Another two sets of 3 rounds back to back today, meaning no rest when transitioning from the first 3 rounds to the next 3 rounds. Keeping heart rate and breathing in check becomes important quickly in order to maintain a consistent effort throughout this piece.
• Overhead Squats: Unbroken.
• Lateral Barbell Burpees: About 1:00 of work.
• Wallballs: Less than 1:00.
• Score: Total time to complete all work.

• Athletes should try to come out at a consistent pace but not too fast so that they can maintain their sets and intensity in the back half.
• Full arm fatigue is a big factor today, overhead squats are meant to be challenging and will affect our pace on the wallballs if we let our breathing get away in the first half.

OVERHEAD SQUATS

• Reduce Loading
• Sub Single Dumbbell
• Front Squats
• 2x Air Squats

LATERAL BARBELL BURPEES

• Reduce Reps
• Lateral Barbell Burpees (With Step Over)
• Regular Burpees
• Calories On Any Machine (1:00 Cap)

WALLBALLS

• Reduce Reps/Loading/Target
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• 21 Air Squats

1 Round:
4 Overhead Squats
4 Lateral Barbell Burpees
4 Wallballs
4 Lateral Barbell Burpees