a) WARM UP:

3 rounds:

• 10 jumping jacks
• 10 box jumps
• 10 Slow 2 sec Pausing Air Squats
• 10 Tactical Frogs
• :30 sec wall stretch

Front Squats

Wave #1

• On the 0:00: 5 Reps @ 65% of 1RM
• On the 1:30: 3 Reps @ 70% of 1RM
• On the 3:00: 1 Rep @ 75% of 1RM

Wave #2

• On the 4:30: 5 Reps @ 65% of 1RM
• On the 6:00: 3 Reps @ 70% of 1RM
• On the 7:30: 1 Rep @ 80% of 1RM

Wave #3

• On the 9:00: 5 Reps @ 65% of 1RM
• On the 10:30: 3 Reps @ 70% of 1RM
• On the 12:00: 1 Rep @ 85% of 1RM

4 Rounds of 3:00 Windows…

• 7 Power Cleans (155/105)
• 21/15 Jump Squats over the bar **stand parallel to the bar, do a full air squat.  As you are standing, lateral jump over the bar
• Max Calorie Row in Time Remaining

Rest 1:00 between rounds.

Score for the day is total calories across all four rounds.  Scale as per your coach.

• Pigeon pose – 2 mins per side
• Smash calves/achilles