A: Front Squat & Strict Press

15:00 to find a 6RM Front Squat & 6RM Strict Press

B: 5:00 AMRAP

1, 2, 3, 4, 5, 6
Ball Slam
Rest 3:00

5:00 AMRAP
Same in reverse

*Reverse your first round and try to finish. If you do finish with time left over you can continue back up the ladder.

Quick Fit

A: 2000m Row

B: 22:00 AMRAP

22 KB Swings
22 Box Jumps
22 Burpees
22 Wallball Shots

C: 3 x 30s Max Russian Twist; Rest 1:00

Olympic Lifting

A: High-Hang Snatch

*First week @ 65%; Increase 2.5-5kg each week

B: Front Squat

*Work to 75% of your 1RM Front Squat for 1×3 then decrease the weight 10-15kg for Drop Sets 2×3

C: Stiff Leg Deadlift

*First week @ 60% Deadlift; Increase 5kg per week