Back to back aerobic bangers. This time we aim for steady singles in the snatch, controlled and consistent sets in the squat, and a rowing pace that will look the same from start to finish. Breathe..

STRENGTH

EMOM 8

A/ 3 Front Box Squat  (80% Across all sets)

then

B/ Single Leg Box Jumps: 6 x 3 ea.

Rest 60s after both sides complete.

L2/L1: Double Leg Box Jumps to a challenging height – 8 x 5.

Rest 60s.

CONDITIONING

” Power Boat ”

AMRAP 20:
300 m Row
10 Power Snatch (50, 35)
10 Overhead Squat

 EXTRA CREDIT

Glute Bridges x 100 Reps, AFAP.
*Squeeze glutes for a 1 count a top of each rep.