3RFT: "Step on the gas, and GO!"

Back Squat

Athletes will have 14 minutes to work up to a daily 5RM.

- then -

2 x 2 @ 80% of 5RM

*Remember, athletes should go heavy as long as they can maintain a strong position.


3 rounds for time

27 Wall balls (20/14)
9 Power snatches (95/65)
18 Pause HR push ups

13 minute time cap!!

*Athletes may increase the weight of the power snatch to (115/85) if their coach agrees