PART 1: [ALL TRACKS]
Build to Heavy Set of 10:
Front Squats
*Score = Heaviest Load
PART 2: “ELEVEN ELEVEN”
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell: Compete/Train 65/95 M55/85
Sweat: 55/75 M 45/75
*Score = Time it takes to complete the workout
AFTER PARTY
3 RDNS
:30s Straight Leg Knee Raises from Pull Up Bar
:15s Rest
:30s Face up Hold on GHD
:15s Rest
:40s Mt Climber- opposite knee to elbow
:15s Rest
:50s Ring Plank Hold
Rest 1-2 Min then repeat
THEN:2 RNDS
5 Turkish Get Ups
10 L-Sit Leg Lift Over DB with your back against a wall
AT HOME:
For Time [12 Minute Time Cap]:
10 Double Dumbbell Front Squats + 1 Double Dumbbell Push Jerk
9 Double Dumbbell Front Squats + 2 Double Dumbbell Push Jerks
8 Double Dumbbell Front Squats + 3 Double Dumbbell Push Jerks
7 Double Dumbbell Front Squats + 4 Double Dumbbell Push Jerks
6 Double Dumbbell Front Squats + 5 Double Dumbbell Push Jerks
5 Double Dumbbell Front Squats + 6 Double Dumbbell Push Jerks
4 Double Dumbbell Front Squats + 7 Double Dumbbell Push Jerks
3 Double Dumbbell Front Squats + 8 Double Dumbbell Push Jerks
2 Double Dumbbell Front Squats + 9 Double Dumbbell Push Jerks
1 Double Dumbbell Front Squat + 10 Double Dumbbell Push Jerks
