Thursday – Purpose / Achievement

Strength:

1) Speed Back Squats: 6 x 4 @ 60%, every 60s. – Take 3-4 warm-up sets.

2) Standing Box Jumps: 4 x 5 @ a challenging height. Rest 60s. – Achievement: use a 20# weighted vest.

3) Warm-up Hang Power Cleans building in weight performing sets of 3 touch n go rest + 5 wallballs. Rest as needed.

Metcon:

“Power Nap”

For time:

30-20-10 Wallballs (20, 14)

21-15-9 Hang Power Cleans (115, 75)

Achievement:(30, 20) (135, 95)

9:00 Cap

E.C.:

2 options:

1) GHD Reverse Hyper: 4 x 20-25

2) Glute March: 3 x 30s Max Reps.