3-7-22


MONDAY 7th

Squatnastics Day!!

We missed Squat Day, due to 22.1 on Friday, so, today, we’ll combine the two!

3 workouts, each is 8 minutes. Take 6ish minutes off between efforts to recover and get set for the next effort.


For the second and third efforts, decide if you want to do push or pull. You do NOT have to do the same theme. You can pull for workout 2 and push for workout 3, or reverse, or pull for both, or push for both…. It is up to you!


AMRAP 8

-16 Light Thrusters

-16 Easy Pull-Ups


95/65, Pull-Ups

75/55, Pull-Ups, assisted if needed

55/35, assisted Pull-Ups


AMRAP 8

-8 Moderate Squat Cleans

-8 Moderate Pull-Ups or Push-Ups


165/115, BMU or Strict HSPU

135/95, C2B or Kipping HSPU

115/85, Pull-Ups or Abmat HSPU

95/65, assisted Pull-Ups or abmat on 45 HSPU

Scale as needed


AMRAP 8

-4 Heavy Front Squats (from ground)

-4 Challenging Pull-Ups or Push-Ups


195/135, RMU/BMU, Deficit Kipping HSPU

165/115, BMU or Strict HSPU

135/95, C2B or Kipping HSPU

115/85, Pull-Ups or Abmat HSPU

Scale as needed


Due to the variability of this, no score… JUST WORK HARD!!!


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