WARM UP
AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt. Groiners
10/10 Thoracic Rotations
Into...
AMRAP x 4 MINUTES
12 Alt. Cossack Squats
10 Alt. Samson Lunges
8 Squat Jumps*
*Trying to get a max height jump with each rep- reset before each rep
STRENGTH
BACK SQUAT
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod- Heavy)
1x2+ @ 95% (Heavy)*
*As many reps as possible w/o failure...no more than 4-6.
(Score is Weight)
WORKOUT
EMOM x 12 MINUTES
2 Hang Squat Cleans (70/50)
2 Push Jerks
2 Front Squats
*Complex must be completed without dropping the barbell.
Rest remainder of each minute.
(No Measure)