4245 Wednesday 10/15/2025

NEW CLASS TIME
MON & WED 5:30pm

A
3 rds
10 burpees
30s wall sit

Then…
2 rds with an empty barbell:
10 push presses
10 front squats
5 hang squat cleans
5 squat clean thrusters

Then…
Build to your front squat loading
(10 min)

B
Front Squats
4x3
*5 sec pause in the bottom, 12 sec pause at the top
**Same weight across, increase from last week
(20 min)

C
With a partner
5 sets
Partner 1 - 2 min AMRAP *P2 rests
Partner 2 - 2 min AMRAP *P1 rests

3 squat clean thrusters (135/95)
5 burpee box jump overs
*start where your partner left off. Score is total rds.