Workout 01/21/21

Strength:

Hang squat snatch + overhead squat + squat snatch

– 20’ to Establish 

Conditioning:

For Time:

5-4-3-2-1

Front squat 225/155 (no rack)

10-8-6-4-2

Assault bike cal

Accessories:

8×1 Max height (1 step) in box jump

6×1  Squat clean + hang squat clean

5x5ea Dual KB hang clean reverse lunge 

4xME Calf Raises (you pick weight) 

1×100 Hanging Strict weighted knee raises(above parallel but controlled reps)

Cardio:

For time:

2 mile run

-on assault runner 

E400m

5 KB Deadlift 106/70

5 R KBS

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