Front Squats: Every 90 sec – 60/2, 70/2, 80/2*5 sets

18 min AMRAP:
4-8-12… Pull-ups
Alt. 20/18 Cal Row/400m Run
8 Burpee Box Overs (24/20)

*add 4 PU each round
**Alternate between run and row
***R+: 2-4-6.. Ring MU & 30/24 Box


Tall Snatch: 3 sets of 2 as warmup
Snatch: Start at 50%, do 1 rep adding 10/5# EMOM… stop before failure!! No Misses
Rest 2 min, then do 6 full snatches AFAP at 85% of best from EMOM

12 hollow wall walks (nose touch wall. start and end in plank)

4 sets as able
20 ft. HS walk w/ 2 sec. pause in freestanding HS hold at 10 ft.
*any fall = 10 hollow rocks

Midline – After
100 hollow rocks for time

Allen Core Fitness

Front squat: 5×10 every two min at 55-60% 

4 sets with 2 min rest
400 meter row
50 foot banded monster walk

4×20 banded hamstring curls 

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s