1. Front Squat
Heavy single
2 x 3 reps@80-90%
2. “Foghorn leghorn”
4 rounds
12 calorie row
9 box jump overs
6 squat cleans

12 min cap(scale as needed to complete this under the time cap)

Weight choices and modifications:
Cleans – 155/105, 135/95, 115/80, 95/65, 75/55, 65/45
Box jump overs – 24/20, 20/16
you may power clean and front squat the bar.


Tonight is our Awesome gymnastics clinic with coach Sydney. She will be going over the handstand and toes to bar. You don’t want to miss this one. These are two things we do a lot of.