For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
7 Rounds: (CAP 15min)
— 3 Burpee Box Jump Overs
— 10 Step Ups
— 13 Box Jumps
Strength:
Squats:
OHS Squats: EMOM 7min
— 3 OHS Squats @ 75%Then;
Front Squats: EMOM 5min
— 4 Front Squats @ 65%
Next;
Back Squats: EMOM 3min
— 5 Back Squats @ 65%
Endurance:
AMRAP 11min
— 10 Cleans
— 6 Burpees Over the Bar
Complementary work:
5 x 40 (20/20) Suitcase Lunges