May 14, 2024 – Performance 

Warm-Up | Performance
One set of:
Run x 400m, nasal breathing only

Followed…

Two sets of:
Box Step-Up x 10 reps
Kip Swing x 10 reps

Two sets of:
Box Jump x 5 reps
Alternating Single-Leg V-Up x 10 reps

Then…

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Power Clean + Front Squat

Begin set one at 60% and build to a heavy.

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (175/115 lbs)
6 Strict Pull-Ups
9 Box Jumps (30″/24″ – jump up, step down)