Double-Unders x 40-50 reps
Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
D.
In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run
How to Perform a Proper Front Squat
If you want better abs, time to front squat.If you want a better clean, time to front squat.
If you want better strength & flexibility, time to front squat.
