Strength :
1) Speed Back Squat + Heavy Set:
4 x 5 @50%, every 60s.
Then, 3 x 2, up to a heavy set. Rest 2:00
– Last set should be around 85-90% of 1RM.
2) Seated Dynamic Box Jumps: 20-25 Total Jumps. Rest 60s.
Metcon :
4 Rounds of:
20s Max Squat Cleans (155, 105)
Rest 2:00
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
*Score = totals reps completed for all 4 rounds