A.
Every 90 seconds, for 21 minutes:
Station 1 – 2-3 Power Cleans
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Station 2 – 6 Tall Box Jumps
(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)
B.
Every 10 minutes, for 20 minutes (2 sets) for times:
1000/800 Meter Row
15/10 Burpees
20/15 Wall Ball
C.
3 Sets of
10 Wide stance banded hip thrusts
10 Medium stance banded hip thrusts
10 Narrow stance banded hip thrusts
10 knee banded frog thrusts