Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Conditioning
30-20-10 reps for time:
• Jumping Lunges
• Squat Cleans 75/55#
• Dead Hang Hold (sec)
Each jumping lunge step counts as 1 rep. For each round of dead hang holds, accumulate the total number of seconds from the dead hang (bottom of pull-up) position.