Warm Up
3 Rounds - Barbell Complex
Men - 65 / 85 / 95
Women - 35 / 55 / 65
1 Round - 6 Reps Each. This should not be done super fast. This is a chance for you to get 18 practice reps at some very important strength movements. It also lets your coach kick your ass on form.
- Deadlift
- Bent Row
- Hang Power Clean
- Front Squat
- Press
- Back Squat
- Push Ups
4 Minutes of OH Squat Practice
-then-
21 OH Squats** (95 / 65)
21 Box Jumps (24" / 20")
15 OH Squats
15 Box Jumps
9 OH Squats
9 Box Jumps
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