Back Squat 3-3-3-2-2-1-1-1

Midline:

Accumulate 2:00 L-Sit Rx+ – Each time you break do 5-7 HSPU

 

Comp Rx:

1. Barbell Cycling Every :90 Seconds x 5 On the 0:00 – 1 Power Clean On the 0:20 – 1 Hang Squat Clean On the 1:00 – 1 Squat Clean From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60% Round 2 – 70% Round 3 – 75% Round 4 – 80% Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

2. Conditioning 3 Rounds: 20 Hang Power Cleans 20 Front Squats 20 Push Press Rx – (95/65)

3. Recovery 25 Minute Recovery Effort Athlete’s choice on bike, ski, or row.