-Warm Up-


2 rounds


8 banded glute bridges

5 two for one wallballs

8 sciatic nerve floss

5 kneeling jumps or broad jumps

8 eccentric and dorsiflexion

5 single leg rdls




-Strength-


Seated Box Jump



3-3-3-3-3


Rest 60-90 seconds between REPS


-WOD-


4 Rounds:


2min. of Max Power Cleans at 70%

20sec. Transition

2min. of Max Meters on the Rower

2min. Rest


*Round 2 is 75%

*Round 3 is 80%

*Round 4 is 85%