A. Low hang clean 5×2 @80-90% (Squat or Power clean)

B. 30-20-10*

Box Jump Overs 24/20″
Toes to Bar

*10 alternating pistols between rounds if you can do pistols, if not, 10 Goblet squats


A. Back squat 3×3 @75%

Remember the goal this week is to prime the CNS. Be FAST out of the bottom of your squats.

B. 5 Rounds

Row 100/80 calories

Rest 3:00

Then, depending on your weaknesses, choose ONE of the following:

 C1. AMRAP 5 Minutes

7 Toes to Bar

7 Sumo Deadlift High Pulls 135/95lbs

 C2.  30-20-10

Box Jump Overs 24/20″

Alternating Pistols