“There is no space for complacency.”
Primer: 3 Rounds: 1 Minute Bike | 30 Second Lunges | 30 Second Developing Country Squat
Skill: 2×5 Tempo Squats | 10 Scap Pull Ups | Ankle Mobility Work
Strength: Back Squats – Find A Heavy Single
2×10 @ 50 and 55%
Conditioning “Route 77”- AMRAP 10
55 Double Unders
15 T2B
7 Hang Power Cleans @ 155/105
Performance @ 135/95
Fitness: 55 Single Unders | 15 Knee’s to Elbows | 7 Hang Power Cleans @ 115/75
Fitness Light: 55 Single Unders | 15 Knee’s to Chest | 7 Hang Power Cleans @95/65
Bonus:
Back Squat: 5×3
Jerk Behind the Neck: (3 sec hold in split) – 45%x5, 3×5@50
Push Press Bnk: 3×8@65%
Back Squat Jump: 3×5@20%
For Time: 3 Rounds 500M Row | 40 Push Ups with Weight Vest