Level 1
Strength
1) Front Squats
5-5-5-5-5
Rest 2:00
2) Squat Cleans: Work up to desired work weight for WOD performing sets of 1-2 reps
WOD
5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 90sec
Finisher
Single Leg Glute Hip Thrusts
3 x 10 ea
Level 2
Strength
1) Front Squat Clusters:
6 x 1.1.1 (20sec)
Rest 2:00
– Re-rack weight and rest 20sec between reps.
– Try to work above 90% of 1RM.
2) Squat Cleans: Work up to desired work weight for WOD performing sets of 1-2 reps
WOD
5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 90sec
Finisher
Single Leg Glute Hip Thrusts
3 x 10 ea