3 rounds
-30 sec db squats
-1 min banded march
-1 min row
:20 sec sprint
:40 sec recovery
*30 sec rest
-30 sec sit ups
-1 min front rack carry
-1 min bike
:15 sec sprint
:45 sec recovery
*30 sec rest -30 sec db deadlifts
-1 min farmer carry
-1 min box jumps
:20 sec box jumps
:40 sec box step ups
*2:30 min rest
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente