Monday – April 6

12 Box Jumps (30/24)

8 Burpees

12 Hang Squat Cleans (135/95)

12 Box Jumps

8 Burpees

9 Hang Squat Cleans (165/115)

12 Box Jumps

8 Burpees

6 Hang Squat Cleans (195/135)

12 Box Jumps

8 Burpees

3 Hang Squat Cleans (225/155)

*Spend 10-12 Minutes prior to workout hitting 2-3 reps at all 4 weights you plan on using

*Suggested %

Set 1: 12 @ under 60%

Set 2: 9 @ under 70%

Set 3: @ under 80%

Set 4: @ under 90%

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Suggested Warm Up

-10 Step Ups (5 R / 5 L)

-Standing Pigeon Pose – 30 seconds each hip

-Front Rack Stretch using box

10 Weighted Step Ups (5 R / 5 L) – use a plate

-Wrist stretch – spend a minute getting wrists in to different positions

10 Drop Squats (drop from extension to bottom of air squat as fast as possible)

5 Tall Cleans (Drop to front squat from hang using NO hips as fast as possible)

Work up in weight – Hang Squat Clean

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