Monday 10/10/22


5RM Banded Front Squat

– 20’ to Establish 

– red +200/ black-200

– double loop


5 Rounds

10 Calorie Assault Bike 

7 Box Jumps 30”/24”

5 Squat Cleans 185/135


8x1ea Single Leg Box Jump

5×1 Anderson Front Squat

8×4 Alternating Back Rack Forward Lunges

3x12ea Bench Adductor Taps

4×12 Strict Toes to Ring


20’ AMRAP 

30 Calorie Runner

80ft Torque Tank

10 Sandbag Ground to Shoulder  150/100



A. 3 Power Snatch w/Hold 3” (depth 2”, 4, 6”) into Overhead Squat

– 2×60, 1×70, 1×75, 1×80, 1×60

– you will complete each power snatch to depth while riding it into a overhead squat after the 3” hold

– keep form intact

B. 6’ EMOM Snatches @80

2 Snatches

– keep form throughout Emom

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