Class:

1) Seated Box Jumps: 5 reps Every 90 seconds for 8 sets

Sit on a Box that put you about parallel. Be relaxed then explosively jump up onto another box. Step down and repeat. Goal is to build higher than last week

2) Power Clean + Hang Squat Clean + Jerk: Every 90 seconds for 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. Goal is to build heavier than last week.

3) 7 minute AMRAP:

150 Single-unders

50 Wall Balls 14/8

Max Pull-ups

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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