BASECAMP

Movement lesson: OH Lunge and pullups

Conditioning: For Time

400m run

20 OH Lunge steps (45/25#)

10 STRICT Pullups

400m run

20 OH Lunge

8 STRICT Pullups

400m run

20 OH Lunges

6 STRICT Pullups

400m run

20 OH Lunges

4 STRICT Pullups

400m run

2 OH Lunges

2 STRICT Pullups

*25 min time cap

VERTICAL X

Movement lesson/review: Front Squats

Conditioning: For Time with a 23 min cap

400m run

10 Front Squats (95/65#)

10 STRICT Pullups

400m run

8 Front Squats (115/80#)

8 STRICT Pullups

400m run

6 Front Squats (135/95#)

6 STRICT Pullups

400m run

4 Front Squats (155/105#)

4 STRICT Pullups

400m run

2 Front Squats (185/115#)

2 STRICT Pullups

*bar MUST come from ground

** first rep MAY be a squat clean