Warm Up
20 Slow Cossack Squats (10/ Side)
-Then-
3 Rounds
10 Jumping Lunges
6 Empty Bar Front Squats
:20 Bike sprint

:10 Review
Using a 5 Second Pull
Set Up (Barbell above base of toes, toes slightly turned out, shoulders over bar, weight mid foot in set up)
Mid Shin
Hang (shave thighs with bar, knees scoop back under bar to reach power position)
Power Position (torso moves vertically, knees bent, straight arms)
CUES
*Think explosive jump/leg drive, “triple extension”
*Athletes will need to actively pull to get under weight
*Elbows/bar in front rack position by the time feet hit the floor from the jump

:20 Strength
Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Cleans
Drop and reset between reps
Start no heavier than 50% of your 1RM and
only add weight if your movement is flawless.

:40 WOD
For Time
10 Front Squats 165/115lbs
20 Power Cleans 165/115lbs
30 Lateral Burpees Over the Bar
Target Score: Sub 8 Minutes
-Same weight for FS and PC
:55 Cool Down
Couch
Seated Straddle