Tempo back Squat On the Minute x 10:
1 Pausing “One and One Quarter” Squat
* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension. Start light and build to AHAP. Pause 3s in bottom of each squat.
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest
*Score is total reps. Goal is to get 15+ reps of each movement during the minute. Aim for 10ft on Wallballs regardless of weight.
Clean and Jerk Complex
On the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks
*High hang, Hang, Low hang. Building to a heavy UB set. Work contact and receiving positions.
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Add (3) Reps to Each Movement Until Time Cap. Mod Kipping knee raise for TTB. Clean and jerk weight would be doable for a set of 10 UB.