Monday 10/6

Fitness-

A1. Back Squat x 5 x 3 sets @ 70%, 75%, 80%

rest 30 sec

A2. Box jump x 3 singles x 3 sets (go for height here)

Rest 30 sec.

A3. Hollow Hold x 45 sec. x 3 sets

rest 30 sec

+

3 Rounds for Total Reps

3 min AMRAP

10 Hang Cleans @ 95/65#

10 Burpees

10 pull ups/ring rows

 rest 1 min

Performance-

A1. Back squat x 2 @ 80% @ 23x2 tempo

Rest 30 sec

A2. Seated High Box jump x 3 singles x 3 sets

Rest 30 sec.

A3. Strict TTB x 10 x 3 sets

Rest 30 sec

+

3 Rounds for Total Reps

3 min AMRAP
10 squat Cleans @ 135/95#

10 Burpees over Bar

3 MU's or 10 CTB Pull ups

Rest 1 min