Warm Up
3 Rounds
12 Squats (pause/regular/jumping)
6 Rev Hand Spider Lunges
12 Alt Bird Dog
6 Quadruped Ext & Rotation/side
1 Min Single Leg Flexion/side
Strength
Pause Front Squat (25 Min)
Prep: 1×5 w/ bar, 2-3×5 working up
Work: 4×6 at same weight
Met Con
8 Rounds (8 Min)
:20 Hang Squat Cleans (M:185/155/135/95, W:123/103/93/63)
:10 Rest
:20 Box Jumps
:10 Rest
