September 18, 2019 – Strength and Conditioning

A. 8 minute EMOM of Air Squats and Toes to Bars

Every 1 minute for 8 minutes (4 rounds):
Minute 1
Max Air Squats
Minute 2
12 Toes to Bars

*Air Squats > max reps in 45 seconds
Establish 2RM Cluster

B. Squat Clean Thruster 2 Reps

2 Squat Clean Thrusters @ Max Load
For Total Time, 15 min cap (C & D)

C. 5 Rounds For Time of Pull-Ups and Wall Ball Shots

5 Rounds for Time:
8 Pull-Ups
16 Wall Ball Shots @ 9/6 kg
straight into

D. 5 Rounds For Time of Double-Unders and Squat Cleans

5 Rounds for Time:
30 Double-Unders
3 Squat Cleans

*Squat Clean > @cluster 2RM weight

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