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. Build as high as possible.

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.

3) 8 minute AMRAP:

800m Run

then AMRAP

10 Pull-ups

10 Sit-ups

Don’t game the Run, treat it as a max effort, then work through the Pull-ups + Sit-ups under high duress.

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.

Post Results/Thoughts To Comments