Workout of the Day: Monday February 19

Weight

Build to a heavy 4

1 x 4

In 15 Minutes: 
Build to a heavy set of 4 front squats 

Score = Heaviest Successful Set

Suggested Build Up: 
2 sets x 6-8 reps w/ empty bar
2 set x 4-6 reps 50-60%
2 sets x 4 reps 60-65%

Remainder of time build up to final set

Rounds/Reps

"Rise Up": Level 1

AMRAP 8: 

6 Clean & Jerks (135/95)
18 Wall Balls (20/14)

Score= rounds & reps 

Masters Weight: (115/80)

Rounds/Reps

"Rise Up": Level 2

AMRAP 8: 

18 Single Arm Dumbbell Power Cleans @ 50/35 lbs
18 Wall Ball Shots 10/9 feet @ 20/14 lbs

Score= Rounds & Reps

No Score

Cash Out

100 Foot Duck Walk

*Accumulate 100ft for quality with breaks as needed
Brandon Farmer