Monday 10/5

Fitness-

A. Back Squat - build to tough 1 rep in 8 min

Then EMOM x 6 min

3 reps @ 75% of tough single

WOD

3 Rounds

20 Hang Power Cleans (75/45)

20 ab mat sit ups

20 box jumps w/ step down (24/20)

Performance-

A. Back Squat - build to tough 1 rep in 8 min

Then EMOM x 6 min

3 reps @ 75 - 80% of tough single

WOD

3 Rounds

30 Hang Power Cleans (95/65)

30 ab mat sit ups 

30 box jumps (24/20)

Zone-

A1. DB Bulgarian Split Squats x 12 each leg x 4 sets

A2. KB Single Leg Deadlift x 8 each leg x 4 sets

A3. Wall sit (at parallel, no hands on legs, back against wall) x 45 sec x 4 sets

WOD

3 Rounds

20 KB Swings

20 Ab mat sit ups

20 step ups or box jumps w/ step down