STRENGTH
1) Speed Back Squat with 1-second pause at the bottom of each rep: 5 x 4 @65-70%, every 60s.
2) Seated Dynamic Box Jumps: 5 Jumps, every 60s x 3 sets.
3) Squat Cleans: Work up to a Metcon weight in 3-4 sets performing singles. Between sets perform 30 Double Unders or attempts. Rest 60s.
METCON
”Icebreaker”
AMRAP 7:
4 Squat Cleans (185, 125)
40 Double Unders
Rx+:(225, 155)
L3: (135, 95)
L2: (115, 80) (40 Double Under Attempts)
L1 Metcon:
For time:
10-8-6-4-2
Goblet Squats
Squat Thrusts
*30 Single Unders after each set