Workout

FOR TIME

12-9-6

Hang Squat Clean (95/65)

Box Jump (20/20)


9-7-5

Hang Squat Clean (115/75)

Box Jump (24/20)


7-5-3

Hang Squat Clean (135/95)

Box Jump (30/24)

Capacity Work

FOR TIME

12-9-6

Hang DB clean 

Plate step up


9-7-5

Hang DB Front Squat

Box Step Up


7-5-3

Hang DB clean+ squat

Box Step Up

COOL DOWN

5:00 Slow Pedal on Bike

 

Homework

Snack Work

3 ROUNDS

10 Air Squats with Band Around Knees

5 / 5 Cossacks Squats*

*Hold weight in goblet


15 MINUTES TO FIND...

1 RM Back Squat for the day


3 SETS

10 KB Front Rack Walking Lunges

-Rest 1:30 b/t sets-

 

Conditioning 

EMOM x 40 MINUTES (EZ)

MIN 1 - Row

MIN 2 - Lunges

MIN 3 - Ski

MIN 4 - Single Unders

MIN 5 - Bike

 

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