Bike or ROW Intervals:
complete 5 intervals of:
Kettlebell Front Rack Warm-Up:
5/5 Half kneeling windmills
5/5 Arm bar with press
5/5 Quadruped rotations
5/5 Half kneeling halos
15 Squat therapy squats
Use a 31×3 tempo for all reps.
*0:03 down, 0:01 bottom, fast up and 0:03 top.
SKILL AND PREP
Every 1:30 for 4:30 (3 sets):
Set 1: 5 Box jump (20″/18″) + 5 power clean & push jerks (singles) @ 30% of 1RM
Set 2: 3 Box jump (24″/20″) +3 Power clean & push jerks (singles) @ 40% of 1RM
Set 3: 1 1 Box jump (30″/24″) + 1 Power clean & push jerks @ 50% of 1RM
The box jumps are to be performed as singles – jump up, step down. Try to land with legs nearly locked out.
POWER CLEAN + PUSH JERK – WEIGHTLIFTING
Find a 1RM power clean + push jerk
This is training a 1RM for the day. Time is limited, so set an interval that works best for you to recover at the higher loading percentages (80%+). We would recommend for the final sets, go on the 3:00.
FRONT SQUAT –
Find a 1RM front squat