Warm Up –
2 Sets – 5min CAP
Broomstick Good Morning x 10
Overhead Squat x 10
External Rotation Hold x 30s Ea
Squat Hold x 30s
Lower Body Strength X 14min
Health – A1 – Front Squat x 6 – 8
Performance – A1 – Front Squat x 3 (90%)
A2 – Box Jumps x 6
Rest as needed or 60 to 120s
Finisher –
6 Rounds For Time – 15min CAP
15 x KB Swings
15 x Front Squats
Performance –
15 x Dual DB Front Squat
Extras –
Squat Clean – 8 x 2
Increase weight each set*
12min AMRAP
15 x Hang Power Cleans – 50/35kg
50 x Dble Unders
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