Warm-up

Strength: Front Squat x 8,6,5,3

First of three weeks focusing on being explosive in your lifts. Over the 3 weeks, reps will decrease, and your load should increase.

Conditioning:

3rds

6 Hang Power Clean Rx 115/75 Rx+ 135/95 These need to be unbroken.

12 Wall Balls 20/14

24 Double-unders

Rest exactly 3min

Then,

18 Hang Power Clean

36 Wall Balls

 72 Double-unders