WOD 12012020

Power BY Rare programming

Warm up

3-minutes

Row/AB@ easy pace

Then

10 reps Deep Goblet squats with pause in bottom position 5s

Strength

A.Box squat

Emom 10-minutes

3 reps @60%

B. Jump squats with back rack bar

3 sets , 5 reps @ as high as possible

Conditioning

2 Rounds, Start new round every 12-minutes

25 power clean 155/105

25 burpees over the rower

25 cal Rowing

25 toe to the ring