Warm Up
3 Rounds
12 Band Good Mornings
6 Alt Cossack Lunges
12 Squats (pause/regular/jumping)
6 Hips to Wall
1 Min Squat Hold
1 Min Single Leg flexion/ side
1 Min Squat Hold
Strength
Box Squat (30 min)
Prep: 1×5 w/bar, 3-3-2 2working up
Work: 5×2 at the same weight
Focus on speed driving up off the box
Team Met Con*
In teams of 3-4
Row 24/18 Cals
6 Sandbag Cleans
12 Front Squats (M:165/135/95, W:113/93/63)
6 Sandbag Cleans
Row 16/12 Cals
4 Sandbag Cleans
8 Front Squats (M:165/135/95, W:113/93/63)
4 Sandbag Cleans
Row 8/6 Cals
2 Sandbag Cleans
4 Front Squats (M:165/135/95, W:113/93/63)
2 Sandbag Cleans
*Done relay style, first person completes 24/6/12/6 before next person starts (in groups of 4, next person can begin row while predicesor begins second set of SB Cleans)
