A. Front Squat 5 x 2
Front Squat
– 5 sets of 2 reps
Rest as needed
5sets for quality and load of:
-2 Front Squat (Heavy, increase weight when desired)
-8-12 Ring Dips – Building from previous weeks
-5 Box Jumps *Box Jumps > Higher than usual if possible
*Performance > Ring Dips > weighted
Ascending Ladder
KBS > by 1
Burpee BJO > by 2
B. 10 minute AMRAP of Kettlebell Swings and Burpee Box Jump-Overs
As Many Rounds and Reps as possible in 10 minutes:
– 1 Kettlebell Swing @ 24/16 kg
– 2 Burpee Box Jump-Overs 61/51 cm
– 2 Kettlebell Swings @ 24/16 kg
– 4 Burpee Box Jump-Overs 61/51 cm
– 3 Kettlebell Swings @ 24/16 kg
– 6 Burpee Box Jump-Overs 61/51 cm
– 4 Kettlebell Swings @ 24/16 kg
– 8 Burpee Box Jump-Overs 61/51 cm
– 5 Kettlebell Swings @ 24/16 kg
– 10 Burpee Box Jump-Overs 61/51 cm
and so on…
C.
Performance Care
5minutes working through…
-3 Half Kneeling Bottoms Up KB Press (ea way)
-6 Prone press-up
-10 Bird Dog (5ea way)
*Conversational pace – CooldownScoring: Not Scored
Time Cap: 5 minutes
