STRENGTH FRONT SQUAT 3×5 – Tempo 3 count down, 1 count in the bottom, quick up – increase load each round, but choose something that allows you to work on correct position for all 3 sets.
CONDITIONING 9-6-3 Deadlift (225#/165#) & Lateral Jump Burpees 60 Wall Balls (20#/14#) 3-6-9 Deadlift & Later Jump Burpees
WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr
A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco
For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest