Front Squat + Jerk Dip Squat, Back Squats TTB & HR Pushups, Ring Dips

Super Youth 4:30pm

(A) Front Squat-build to a max weight of Part B Back Squat

(B) Indvidually for time-6 Rounds Back Squat 3 Reps @ 80% of 1RM, 5 TTB, 7 HR Pushups

Beginner 6am & 7:30pm

(A) Front Squats-Work within the limitations of your movement

(B) Indvidually for time-5 Rounds 3 Back Squats @ Finishing weight for part A, 5 TTB, 7 HR Pushups

Intermediate 6am & 6:30pm

(A) Front Squat-build to a max weight of Part B Back Squat

(B) Indvidually for time-6 Rounds Back Squat 3 Reps @ 80% of 1RM, 5 TTB, 7 HR Pushups

Advanced 5:30pm

(A) Front Squat + Jerk Dip Squat build to a max weight of Part B Back Squat

(B) Individually for Time-5 Rounds 3 Back Squat @ 1 1/2 &1 1/4 Bodyweight, 6 TTB, 9 HR Pushups 

(C) Indvidually for Reps-3mins of Ring Dips

   

Focus- (A) Click here for Exercise Demo (B) Scale as needed to complete 3 Reps Unbroken in warm up (C) This is a repeat, check your score for last time and have it ready for our session