Strength
Back Squat
Performance: 4 x 6 @ ~85%
Fitness: 4 x 5 – 7 @ 20X1
Conditioning
Every minute, on the minute, for 15:00:
- 20 Medball Cleans (30/20)
- 12 Box Jumps (30/24)
- 15/12 Calorie Row or Bike
Optional Independent Work
5 Sets:
- 2 Position Pause Clean @ 80+% (mid-thigh, knee)
*Pause 1s at each position before initiating the lift.
3 Sets:
- 8-12 Calf Raises
- 10 Single Leg Box Squats per side