“You can’t do it until you believe you can.”
Primer: 3 Rounds: 1 Strict Round of Cindy | 30 Second Samson Stretch | 30 Second Developing Country Squat
Skill: 2×3 Tempo Back Squats | 3 Jumping Squats | Ankle Mobility
Strength: Back Squat – Heavy Single
2×10 (Increase from last week)
Conditioning: “Eight Count” – AMRAP 8
200M Run
8 Bar Muscle Ups
64 Double Unders
Performance: 200M Run | 16 C2B + 16 Ring Dips | 64 Double Unders
Fitness: 200M Run | 16 Pull Ups + 16 Push Ups | 64 Single Unders
Fitness Light: 200M Jog or Walk | 16 Ring Rows + 16 Push Ups | 64 Single Unders
Bonus:
5 C2B EMOM x 10
Back Squat – 5×3
Jerk Bnk from Split (3 sec hold in split) – 45%x5, 50×5, 55%x5, 55%x5
Push Press Bnk – 70%x8, 70%x8, 70%x8
Back Squat Jump – 3×5@20%
Hanging Leg Raise – 3 x max