Friday 15.5.20

For time

30 deadlifts

20 box jump-overs or 12 box jumps

30 hang power cleans

20 box jump-overs or 12 box jumps

30 front squats

20 box jump-overs or 12 box jumps

30 shoulder to overhead

20 box jump-overs or 12 box jumps

30 hang clean & jerk

*work for 40 seconds, rest for 20 seconds to completion

3 sets

A1. Weighted pistols

10 reps per leg

Rest 30 seconds

A2. Lateral lunges

10 reps per leg

Rest 30 seconds

A3. Ski sit

60 seconds hold

Rest 1 minute between sets

4 sets

30 seconds on; 30 seconds off

max rep weighted jumping squats

*perform with either back-racked empty barbell or dumbbells at side

**explode up and jump as high as possible

Strict pull ups

Accumulate 30 reps in as few sets as possible

*if you do not have access to a pull-up bar perform dumbbell/barbell bent-over rows with a 4 second eccentric

**every time you break perform 15 air squats