Strength

Back Squat

7 @ 60%
6 @ 70%
5 @ 80%
4 @ 80%

WOD

10 Min AMRAP
5 Toes 2 Bar
5 Box Jump + 2 Air Squats on the box @ 24/20/16

Level 1: Straight Leg Raises or Situps
Level 3: Wear a vest & Add 1 Muscle Up @ the end of the Toes 2 Bar (Bar Preferred)

Comp HW

Every 90 Seconds for 15 Min
Row 15/10 Calories
5 Power Cleans plus 1 Jerk @ 135/95

Comment

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