12 PM Class is reserved for beginners today, please come to 11 AM or 1 PM instead.

Part 1:

7 Rounds

20 Seconds Deadlift Hold (185/125)

40 Seconds Max Rep Burpee Box Jump Overs (24/20)

1 Minute Rest

*Record total BBJO

Part 2:

7 x 2 

Back Squat

*Ideally every set is 80+%


Push the weight on the DL hold if you want, but make sure you can lock yourself in to a solid, stable position.  Smooth is fast on the BBJO.  Make the back squats challenging all 7 sets.  Ascend in weight, stay the same, whatever you want but make them tough.



A) Front Squat Doubles to 80%

B) Power Clean + Push Press + 3 Push Jerk

*Heavy Single