Warmup
5 min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
-Then-
2 Rounds
30s Each
Bottom of squat
Couch stretch (each leg)
Box or banded front rack stretch
Doorway chest stretch
-Then-
2 Rounds
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
–Then–
2 Rounds
3 Hang power clean
3 Front squat
Workout Notes
We have a heavy metcon today and are testing the ability to perform the power clean and squat under a higher heart rate
Goal time is: 8-14 min
Workout
10 Rounds for time of:
20 Lateral jumps over sandbag/dumbbell/kettlebell
8 Power Cleans
8 Front Squats
Accessory
3×8 Front raise, pick weight
3×8 Bent over row, pick weight
*Rest 1 min between sets
and then