A) 1 Round:

400m Row
10 Wall Balls, 14#/10#
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls


Front Squat
3 sets x 5 reps

Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare to 7/20)

Strength Tip

Front Squats: bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat. (Compare to 7/20)


For Time:

Calorie on the Rower

Hang Squat Snatch*

RX+: 115#/75#
RX: 95#/65#
AX: Hang Squat Clean, 95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff

Row: athletes should not take more than 3 minutes for the round of 30. /2 minutes for the round of 20. 1 minute for the round of 10! Scale calories appropriately.

Snatch: athletes should choose a weight that they can complete 5 repetitions in a row before dropping the bar. Athletes that have trouble performing the overhead squat may scale the movement to hang squat cleans.

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