January 21, 2017

20
Jan

January 21, 2017

In 3 Minutes Complete:
15 Front Squats RX+ 135/95; RX 105/75; M55+ 95/65
12 Box Jumps 24/20”
9 Chest-to-Bar Pull-ups
If athlete can complete work by 3:00 then 3 more minutes is added to clock and they continue into…

15 Front Squats RX+155/110; RX 135/95; M55+ 115/75
12 Box Jumps
9 Chest-to-Bar Pull-ups
If athlete can complete work by 6:00 then 3 more minutes is added to clock

15 Front Squats 185/125; 155/105; 135/95
12 Box Jumps
9 Chest-to- Bar Pull-ups
If athlete can complete work by 9:00 then 3 more minutes is added to clock

15 Front Squats RX+ 195/135 RX 165/110 145/100
12 Box Jumps
9 Chest-to-Bar Pull-ups
If athlete can complete work by 12:00 then 3 more minutes is added to clock

15 Front Squats RX+215/150 RX 175/115 M 155/105
12 Box Jumps
9 Chest-to-bar Pull-ups

Cap is 15 Minutes
*Minimum work requirement is 3 rounds so, even if you do not make the time cap you precede to second and third round, just stick to the same weight for the front squats. 
*Athlete leads his or her own bar each 3:00 segment

Mobility:
2 sets of:
1:00 Dragon Stretch
1:00 Frog Stretch
1:00 Couch Stretch (each side)

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