Prep

Equipment required: Medium/light band, light DBs, plyo box 

1) 3 each Spiderman Lunge

2) 3 Rounds of:

– 5 each Banded Bird Dogs 

– 5 DB RDL

– 3 DB Squat Jumps

– 5 each total Box Step-ups 

3) Barbell Warm-up Clean

A.

DB Squat Jump + Box Jump

2/4 x 3. 

OT1M

– 1 Squat Jump + 1 Box Jump = 1.

– 2 warmup set, 4 working sets

L1: 5 KB Squat Jumps

B.

Hang Power Clean

3/5 x 2 

OT1M 

– 3 Warm-up sets, 5 working sets

L1: Work on technique or DB Hang Power Clean 5 x 4 every 90s. 

C.

‘Cinco De Squat-O’

AMRAP 5:

5 Burpee Box Jumps (24/20)

5 Squat Cleans (135/95)

– Goal: Tough pace to start but with room to push in the final minute.

L3: (115/75)

L2: (20/15) (95/65)

L1: (Up-downs + Step-ups) (DB Hang Squat Cleans 25/15)

D.

Jefferson Kang Curl

3 x 3. Rest 60s

– Light weight, this is a mobility exercise