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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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