Strength
Front Squat 5×3
5 sets
3 Front Squats @80%
4 Box Jumps (moderate-high height)
Accessory
Box Jumps: Moderate-High Height
5 sets
4 Box Jumps
WOD
“Team of 2 – IGYG”
14 AMRAP:
8 Chest to Bar Pull Up (Rx+ 3 Muscle Ups – S1: 12 Ring Row)
5 Power Snatches (40/25 kg)
*Score: Total Rounds + Reps
Accessory
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets