Friday 10.23.15

Essentials
A.
4 Sets
Banded Bar Step Under Squats x 20 reps
On the 3 min

B.
5 Sets
Pausing Front Squats (3sec) x 5 reps
On the 2:30 min

C.
10min AMRAP
Box Jump x 7 reps
Front Squat x 8 reps 65%
*Barbell From Rack

Fitness:
A.
4 Sets
Hang Clean From Mid Thigh x 1.1.1
Rest 15 sec between reps
On the 3 min

B.
5 Sets
Pausing Front Squats (3sec) x 3 reps
On the 2:30 min

C.
10min AMRAP
Box Jump x 7 reps 24/20
Front Squat x 8 reps 65%
*Barbell From Ground
*Tops Out at 205/145

Performance:
A.
4 Sets
Clean From Block at Mid Thigh x 1.1.1.1.1
Rest 15 sec between reps
On the 3 min

B.
5 Sets
Pausing Front Squats (3sec) with 60lbs of Chain x 3 reps
On the 2:30 min

C.
10min AMRAP
Box Jump x 7 reps 30/24
Front Squat x 8 reps 205/145
*Barbell From Ground