Friday
A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Squat Cleans (135/95 lbs)
3 Burpee Box Jump-Overs (24″/20″)
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…
Boom Lite
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Staiton 1 – Goblet Squat x 6 reps @ 32X1
Station 2 – Landmine Row (Left) x 8 reps @ 21X1
Station 3 – Goblet Squat x 6 reps @ 32X1
Station 4 – Landmine Row (Right) x 8 reps @ 21X1
B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings
12 Alternating Reverse Lunges with Goblet Hold
9 Burpees
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