Squats and Conditioning

Saturday
12/27/14

Main Class:
A. Warm-Up
EMOM x 20
Min 1: 5-10 Pull Ups, as heavy as possible
Min 2: 10-15 Push Ups or Ring Dips
Min 3: 15 KB Swings
Min 4: 20 Double Unders or 40 Singles (or just try to hit your double unders)

B. Strength
Front Squats – 3 x 3 as heavy as possible
Back Squats – 5 x 8-10 as heavy as possible

C. WOD:
3 min AMRAP, 1 min rest x 4
+2 rep ladder
Wall Ball
Box Jump Overs – 24/20”
Toes to Bar

D. Post-WOD:
Tabata Wall Ball

Barbell Club:
1) Jerk Skill work
2) Jerk Strength work
3) Power Clean strength work
4) Good Mornings