Back Squat: 2-2-2-2-2 @ 95% Dips M.E stopping 1-2 Reps stopping before failure. (advanced – perform ring dips) Work 5 rounds for time of: 15 Wall Ball 20/14# 15 KBS 32/24kg Midline 3 X ME Weighted Plank Holds 45/25# – rest 60 sec.
Strength EMOM 7 Minutes: 1 Back Squat @ 90 % Break Power Clean and Jerk: 2-2-2-2-2 Work AMRAP 8 Minutes: 3-6-9-12…and so on, and so forth: Power Clean and Jerk (135/93) C2B Pull-Up
Strength Front-Rack Weighted Walking Lunge 5×10 {moderate to heavy weight and should be a challenge complete} { Double Kettlebell rack hold okay, but barbell prefered} Work For Time: 10-9-8-…1 Deadlift 225/155 Box Jump 24/20” *Athlete should focus on maintaining neutral s