Rough & Smooth


Squat Day Warm-up
Complete individual warm-up prior to class.
Partner Row 1,500m - 250m Turns
Alternate with:
  1. Sots Press w/bar x10
  2. Cobra w/Reverse Hands for 30 seconds
  3. Overhead Squat w/bar x10


Beach Trip 8/17


Quad/Hip Opener: Wall Stretch

Squat Day:

Overhead Squat 2x3 @ 60% of Snatch 1RM
Front Squat 2x3 @ 60% of C&J 1RM
High Bar Back Squat 2x3 @ 75% of BS 1RM
Low Bar Back Squat 3x3 @ 85% of BS 1RM

Skills & Technique: (Click below for links to more info)


Rough & Smooth
Odd Minute: 6 Atlas Stone to Shoulder 115/75 lbs
Even Minute: 10 Parrellette Pass-Throughs
10 Minute EMOM
Score total reps.
RX Plus