Warm Up

15 Spanish Squats or 30 seconds wall sit
30 seconds Band Face pull hold

3 rounds
250m row
10 lunges
10 band good mornings

Strength: Front Squat

Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max

WOD

Kris-B Legs

4 Rounds ~ TC 14 Minutes

ELITE

15 Snatches (95/65)
30 Double DB Front Rack Reverse Lunges (50/35)
500m Row

COMPETITIVE

10 Snatches (95/65)
30 Double DB Front Rack Reverse Lunges (35/25)
500m Row

PERFORMANCE

10 Snatches (75/55)
30 Reverse Lunges
400m Row

Stimulus Points

This workout is brought to you by Kris Bourque. This will bring heavy leg and possibly lower back fatigue. Don’t be afraid to break up the lunges.

Accessories

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 prone band hamstring curl
Even Minutes) 8-12 forearm curls

Cool Down & Dismissal

Quad stretch
Pigeon pose stretch