Strength
Back Squat:
Every 2:00 x 4 Sets:
3 Back Squats
% of 1RM Back Squat
Working Load: 80%
WOD:
“Flare Blitz”
For Reps
4 Sets:
3:00 AMRAP / 1:00 Rest
24/18 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Score = Total Reps Across All 4 Sets
Barbell: 155/105lb, 70/48kg
Level 2:
4 Sets:
3:00 AMRAP / 1:00 Rest
20/16 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: 135/95lb, 61/43kg
Level 1:
4 Sets:
3:00 AMRAP / 1:00 Rest
16/12 Calorie Row
AMRAP in Remaining Time:
3 Hang Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: Choice
Masters 55+:
4 Sets:
3:00 AMRAP / 1:00 Rest
18/14 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: 95/65lb, 43/30kg
Competitor:
4 Sets:
3:00 AMRAP / 1:00 Rest
24/18 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: 185/125lb, 84/57kg
Chase 1+ complete rounds per set on the barbell. Row should be completed in sub-1:15
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP / 1:00 Rest
:90 Bike or :60 Run
AMRAP in Remaining Time:
3 Dual Dumbbell Power Cleans
3 Dual Dumbbell Front Squats
3 Dual Dumbbell Push Press
3 Dual Dumbbell Back Squats (from shoulder rack position)
3 Dual Dumbbell Push Press
Dumbbells: Choice at challenging load