A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85-90%
B.
RX
Complete as many rounds and reps as possible in 15 minutes of:
5 Hang Squat Cleans (60/45 Kg)
10 Toes to Bar
15 Wall Ball Shots (9/6 Kg)
30 Double-Unders
Scaled
Complete as many rounds and reps as possible in 15 minutes of:
5 Hang Squat Cleans (50/35 Kg)
10 Knee To Chest
15 Wall Ball Shots (9/6 Kg)
30 Double-Unders
Basic
Complete as many rounds and reps as possible in 15 minutes of:
5 Hang Squat Cleans (30/20 Kg)
10 Sit Ups
10 Wall Ball Shots (9/6 Kg)
30 Single-Unders
