WARMUP
ON A 5:00 RUNNING CLOCK…
150m Row
Immediately into…
2 SETS
10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)
8 Kang Squats (w/ or w/o barbell)
6/6 Elbow Punches
Immediately into…
Step Down Box Jumps at an easy pace in time remaining…
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of:
1 Squat Clean
+
1 Hang Squat Clean
*Keep weight moderate-heavy. Perfect mechanics.
(Score is Weight)
WORKOUT
EVERY 3:00 x 5 SETS
150m Run
15 Box Jump Overs (24/20)*
Max Hang Squat Cleans** with remaining time…
-Rest 1:30 b/t Sets-
*Step-Down on the BJO every rep.
Rounds 1 & 2 – (135/95)
Round 3 & 4 – (155/105)
Round 5 – Optional Increase, Athlete Choice
(Score is Reps)
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