Warmup:
Row 500m
20 Weighted Box Step-ups
A.
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups
Boom Lite:
Warmup: Same as above
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Deadlift x 6-8 reps @ 30X1
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Alternating Dumbbell Snatches
10 Burpees
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