SPEED BACK SQUATS & "ADRENALINE"

A) Strength:

1) Speed Back Squats @ 85% (5 x 3), every 90s.

2) (Squat) Clean: Work up to a moderate double, touch n go. Rest 90s.
*Beginners: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set.

B) WOD:

"Adrenaline"*

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24/20) (S = Burpee w/ no Box Jump)
2 (Squat) Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
4 Burpee Box Jumps
4 (Squat) Cleans
6 Burpee Box Jumps
6 (Squat) Cleans
And so on adding 2 reps each round. Score = total reps completed


Beginners: Sub Russian KBS for (Squat) Cleans

*Compare to 10/20/17

C) Extra Credit:

3 Rounds of:

15 Banded Good Mornings
15s Side Plank each side
15 KB Rows each side
*Rest as needed between sets