Strength
A1. 5 x 5 Speed Back Squats @ 21×1 Tempo
- 2 second lower to bottom, 1 second hold at bottom, get back up as fast as possible. Start @ 40% max Back Squat. Build as long as you are fast.
A2. 5 x 5 Tall Box Jumps
- As high as possible. Two foot takeoff (no stepping into box), step down from top.
Conditioning
“Ogar”
Rx’d:
14 minute AMRAP:
- 3 Power Snatches (135#/93#)
- 1 Muscle-up (bar or rings)
- 12 Wall Balls (20#/14#)
Scaled:
14 minute AMRAP:
- 3 Ground to Overhead (Snatch or Clean & Jerk)
- 5 Pull-ups
- 12 Wall Balls