Today we will squat. You will use a percentage of your Clean 1RM to help determine what you will squat. We will not use the racks today, so your front squats will be from a clean, first.
Your conditioning will be short and fast. Aim for smooth, clean movements, with very little to no rest.
Workout of the Day
3 Rounds For Time
6 Box Jump Overs (24/20)
RX weight is 80% of your max clean. You may power clean or squat. I want you to be comfortable moving around 80%.
For the box jump overs, you will make sure one foot makes contact on the top of the box and 2 feet on both sides on the ground. You do not need to reach full hip extension. Be smooth, don't trip. Find a rhythm, these may very likely be in the open and you'll want to have practiced a method that works for you.
**Make sure you sign yourself up for a Baseball T or Hoodie if you want one, orders are going in to be printed by Tuesday night.
Post By D. Soprano
Posted on Sun, January 24, 2016
by Dana Soprano