4 Rounds of:
6 Med Ball Slam 20lb/10lb
20m Shuttle Sprint(10m out/10m back)
8 Air Squat
A) Establish 1 Rep Max
B) 3 sets x 5 reps @ 70% of 1 Rep Max
– Rest 2 min between sets in section B)
Keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.
40 Burpee Box Jump Overs 24”/20”
30 Clean and Jerk 105#/75#
10 Ring or Bar Muscle-Up
*Substitute with 10 Strict Pull-Ups + 10 Strict Ring Dips for the Muscle-Ups.
Break up your clean and jerks early on, fast singles would be a great play. Just be sure to stick to a limited amount of rest. Don’t worry if you cannot do muscle ups yet, It is a skill and that will come as you get stronger and you practice the technique.
Trackback from your site.