WOD07092020, MONDAY
WARMUP
EVERY 30s X 5 ROUNDS
. 15 jumping jacks
. 5 jump squats
Into
3 ROUNDS
. 3 seated box jumps
TASK 1: WEIGHTLIFTING
A. Squat clean + hang squat clean
Every 75s x 12 rounds
TASK 2: STRENGTH
A. Front squats
3 sets, 8 reps, go every 3 mins
B. Box step up bar loaded
3 sets, 6/side, go every 2 mins
C. Banded squat pull through
2 sets, 30 reps
TASK 3: CONDITIONING
5 ROUNDS
. 20s ALL OUT on any machine
(Row , Bike , Ski )
Rest 2-4 mins
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