STRENGTH
1) Wide Stance Box Squat: 8 x 3 @55-65% of Back Squat 1RM, every 60s.
2) Seated Dynamic Box Jumps: 1/5 x 3, every 60s.
METCON
”Crazy Train”
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner:
AMRAP 5:
5 DB Light Thrusters
5 Squat Thrusts