Wednesday 1.9.19

Essentials:
A.
5 sets
Speed Back Squats x 4 reps 55% or lower
+
Depth Vertical Jump x 1.1.1.1.1
On the 2min Marks

B.
7 Sets
Dual Dumbbell Snatch x 3 reps per Arm
Dual Dumbbell Overhead Step Back Lunge x 3 reps per Arm
Burpee x 6 reps
On the 2min Marks

Fitness:
A.
5 sets
Speed Back Squats x 4 reps 55% or lower
+
Depth Box Jump x 1.1.1.1.1
On the 2min Marks

B.
7 Sets
Dual Kettlebell Snatch x 4 reps 35/25
Dual Kettlebell Overhead Step Back Lunge x 4 reps 35/25
Burpee x 6 reps
On the 2min Marks
RX+: 55/35

Performance:
A.
5 sets
Speed Back Squats with 70lbs of Chain x 4 reps 55% or lower
+
Depth Box Jump x 1.1.1.1.1
On the 2min Marks

B.
7 Sets
Dual Kettlebell Snatch x 4 reps 55/35
Dual Kettlebell Overhead Step Back Lunge x 4 reps 55/35
Burpee x 6 reps
On the 2min Marks