Prep:
3 Sets:
50 Single Unders
5/side Cossack Squat
30 sec Forearm Plank

Essentials

A. DB Step Up (tough height)

8/leg
rest 45 sec b/w legs x 3 sets
First set Light
Second set Moderate
Third set Hard

B. Back Squat

4,4,4,4 @ 32X1
rest 2min after each set.
Stay b/w 65-75% of 3RM. Minimal building. Focus on positions.

C. 2 Sets:

AMRAP7
10 DB FS 35/20
5x 10m Shuttle Run Inside
50 Single Unders
rest 3min

 

Fitness

A. DB Step Up (tough height)

8/leg
rest 45 sec b/w legs x 3 sets
First set Light
Second set Moderate
Third set Hard

B. Back Squat

6,6,4,4 @ 32X1
rest 2min after each set.
Start around 64% and build each set.

C. 2 Sets:

AMRAP7
10 DB FS 50/35
5x 10m Shuttle Run Inside
50 Double Unders
rest 3min

Down and back is 2 Shuttles. So 5 is down back, down back, down

Rx+ = 10 Squat Cleans 135/95