Monday 04.03.23

Primer
3 Sets, For Quality
5 Inch Worms
10 Box Jumps
6 Barbell Hang Muscle Cleans, 45/35lb (20/15kg)
6 Barbell Front Rack Lunges, 45/35lb (20/15kg)

Strength: Back Squat
Take 12:00 to Build to a Heavy 4 rep Back Squat
then complete:
Every 2:00 minutes for 8:00 minutes
4 Back Squats @ 80% + 4 Overspeed Vertical Jumps

“Arsenal”
2:00 minutes on : 1:00 minute off, 4 sets:
16 Alternating Barbell Front Rack Lunge, 115/75lb (52/34kg)
10 Hang Power Cleans, 115/75lb (52/34kg)
*In remaining time, accumulate max
Lateral Burpees Over Barbell

Score: Total Burpee Reps

QuickFit
Every 2:15 minutes, 8 Sets, Complete the following:
18/13 Cal BikeErg
5 Sandbag Cleans to Shoulder
50ft Bear Crawl