Growth & Development

A. Back squats 8,6,4,2 Building each set @ 20×1 each rep ** please perform proper tempo**

B. 4 Rounds for time

9 jumping pull-ups/ ring rows

12 hang cleans 75/55

15 box jumps

 

Performance

A. Clean ladder 7:00 time cap  This is for time and after you perform 3’s you change weight and proceed

3 hang cleans + 3 front squats + 3 shoulder to overhead @ 245/165 rx  155/105 scaled

2 hang cleans + 2 front squats + 2 shoulder to overhead @ 265/175  rx  175/115 scaled

1 hang clean + 1 front squat + 1 shoulder to overhead @ 285/185 rx  195/125 scaled

+ 13:00 rest

20:00 start

B. 3 rounds for time

9/7 muscle up rx pull-ups scaled

12 power snatches 115/80 rx 95/65 scaled

15 Assault bike calories

 

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