Warm-up

3 Rounds:

5 Infant Squats

10 Hollow Rocks

20 Line Hops

Lower Body Strength

15-minute time block:

Work to Back Squat 1-rep max

MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

20 Hang Power Cleans

30 Lateral Hops over barbell

40 AbMat Sit-ups

*Pace Goal: 2-3 Rounds

*Hang Power Cleans: total rounds are low so go for big sets, your grip can rest during hops and sit-ups

*Hops: focus on being quick off the ground

*Sit-ups: steady pace

Beginner: 75/55, Lateral Line Hops, 20 reps of each

Intermediate: 95/65

Advanced: 115/75

Sport: 135/95