Crossfit
A) 4×5 tempo back squats @ 50-55% 1RM:
5 seconds down- 1 sec pause- explode up
Go every 3 minutes
B) 4 rounds: 3 minutes on 1 min off
Run 400m
then max reps alternating between
1) push jerk (135/95lb) 2) power cleans.
Metcon Class
10 rounds for time:
Row 250m – 8 burpees box jumps (24/20″) or (20/18″)- 16 air squats