|MOBILITY, speed, then strength!!|
1. front squat: 10 sets of 3 reps at 70%
2. back squat: 5 sets x 3 reps at 60%
after each set do 5 box jumps
3. pull ups or chin ups x 25 reps
1)Hang squat clan + thruster: You have 5 sets to work up to a 5 RM.
*You are not allowed to put the bar on the deck between reps, but rest as needed between rounds.
2) Push press - Warm up, then 65%x5, 75%x5, 85%x5+ reps.
Complete 4 rounds for time of:
-10x overhead squat (135#/95#)
-50x double unders
-15x chest to bar pull ups
1x max effort 1,000m row