Friday July 30th

2 Rounds with a PVC pipe:
200m Row
10 PVC Good Mornings
10 PVC Snatch Balances

Right into:
2 Rounds with an empty bar:
200m Row
10 Back Rack Push Press
10 Overhead Squats
*All with the empty bar

Every 2 Minutes for 14 Minutes (7 sets)
Rounds 1-2: 3 Tall Squat Snatch
Rounds 3-4: 3 Power Position Squat Snatch Rounds
5-7: 3 Hang Squat Snatches, at the knee.

For time
Overhead Squat 115/75lbs
Bar Facing Burpee

Feel: Gas
Pacing: Reach
Target Score: 4-9 Minutes
Fire breather score: Sub-4 Minutes


  • OHS: Never more than 2 sets, should be able to do 15 reps when fresh
  • Burpees: Athletes should also be able to move quickly through the burpees, but should only be scaled in volume for the most deconditioned. Otherwise, they need the burpees more than they need a heavier barbell.

This workout must be done in under 9 minutes to hit the desired stimulus. While we want to see athletes moving fast, be sure they are hitting the correct depth on every squat they do

Extra Work- Do this outside on the targets or the wall of the building so it doesn’t cut into starting the next class.

AMRAP 1 Minute x 8
Run 100m
Max Wallballs 20/14lbs in remaining time
Rest 1:00