Wednesday, September 29, 2021

Performance

5×3 Position Clean, Every 2min

3 Rounds For Time of:
400m Run
21 Box Jumps, 24″/20″
12 Front Squat, 165#/115#

Intermediate

5×3 Position Clean, Every 2min

3 Rounds For Time of:
400m Run
21 Box Jumps, 20″/16″
12 Front Squat, 115#/75#

Fitness

Every 2min for 5 sets:
3 Hang Power Cleans
30 sec Side Plank, each side

3 Rounds For Time of:
300m Run
20 Box Jumps, 16″/12″
10 Front Squat, 75#/55#

*use 3×45# plates to make 12″ box height

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