Thursday, September 15, 2022

Plyometrics
8 Sets x 3 Seated Box to High Box Jump *increasing height

Weightlifting
Clean
10:00 EMOM
min 1: 3 Power Cleans
min 2: 2 Hang Squat Clean + 2 Front Squats
Load: 70-75% of Power Clean across

“T.C. Williams”
12:00 AMRAP
6 Power Cleans 135/95#
6/6 Dumbbell Step-Ups 24/20′ (1×50/35#)
48 Double Unders

Goal: ~1:30/Round, 7+ Rounds

QuickFit
6 Rounds For Time Of:
6 Alternating Single Arm Devil Press
12 GHD Sit Ups
18 Wall Balls
24 Flutter Kicks