10-12-16

Strength 15-20 min to complete 3X3 1/2 + 1 front squat (squat to depth, come up to paralell, back to depth then stand all the way up) In between sets, find 1RM seated box jump, starting with hips slightly below paralell. The goal is to learn to be explosive while fatigued.

Wod 200 Back Rack Walking Lunges (75/55) *Anytime the bar is dropped or you need to rest for more than 10 seconds there will be a 5 Clean and Jerk penalty. If/when you have done 25 Clean and Jerks just finish the lunges un-weighted

*Be sure to thank coach Jeff for the workouts this week*

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