1. Warm-up
5 Steady Rounds:
10 Jumping Squats
10 Calorie Row
1 Rope Climb
2. Strength
Back Squat
5×3 @ 80%
3. Oly
Squat Clean
Warm Up
2×2 @ 60-70%
w/ pause at knee
drop and reset
Then
5×1 @ 80-90%
4. Interval
3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 1:00
——–Optional——–
6. Accessory
Sled Push
Heavy AF
100′ x 4
Rest as needed.
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