• Dynamic Warm Up

Strength:

5 Sets: (Every 2:30)

• Front Squat x 5

Skill:

• 9 Burpees
• 9 Pull Ups
• 20-27 Wall Ball
• 20 Sit Ups
• 9-14 Deadlift

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

• 15 Minutes Build to 5 RM Front Squat

Skill:

3 Rds For Time:

• 9 Muscle Ups
• 27 Wall Ball
• 20 Toe to Bar
• 14 Deadlift 225/155

Lat 45 Functional Fitness coach Kassi Schroeder, a wife and mother, died Sept. 27 after battling leukemia.

Her family and friends created a workout in her honor.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

• Snatch x 1

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B) 12 Sets: (EMOM)

Front Squat + Jerk

• Sets 1-2 – 60%
• Sets 3-4 – 70%
• Sets 5-6 – 75%
• Sets 7-8 – 80%
• Sets 9-10 – 85%
• Sets 11-12 – 85-90%

Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you front squat, base the percentages off of your front squat.

Skill:

3 Rds For Time:

• 9 Muscle Ups
• 27 Wall Ball
• 20 Toe to Bar
• 14 Deadlift 225/155

Lat 45 Functional Fitness coach Kassi Schroeder, a wife and mother, died Sept. 27 after battling leukemia.

Her family and friends created a workout in her honor.

• 10 Minutes Mobility