Warm Up: 3 Rounds Of:
10 Jumping Squats (Not TnG)
10 Squat Thoracic Rotations each side
10 Half Kneeling KB Halos each side @light KB
Strength: Back Squat – perform 15,12,9,6,3 reps @60-70% of 1RM.
*Choose the weight wisely! Sets must be unbroken. Rest exactly 2 minutes between sets.
WOD: 15 minutes EMOM Of:
#1: 8 Burpee Box Jumps @60/50cm
#2: 8 BMU (Beginners: Jumping BMU OR 6 Jumping Pull Ups / Pull Ups + 6 HR Push Ups)
#3: 8 Power Cleans @50/35kg
*Work in teams of 2/3 and rotate between stations.