A) Box Squats
10 x 3 @ 50% of back squat
These reps are done for speed, rest maybe 60-90 seconds between sets. Focus on controlled negative, and exploding off the box.
B) Weightlifting
Build to heave single of:
1 Clean Pull + 1 Power Clean
C) Conditioning:
AMRAP 12
- 3 Renegade Manmakers (45/30)
- 5 bar muscle ups
- 30 Double Unders
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