2 Sets
15/12 Calorie Row
20sec Pulsing Split Stance Hold (e/side)
8 Full Squat Burpee
12 Hanging Strict Knee Raises

(2) https://youtu.be/ibAk2a6rH4g?list=TLPQMjgwODIwMjImtfH8nkVF9Q

Back Squat (Speed Focus)
2 Reps Every 45sec x 12 Rounds (9 Minutes)

Focus is on speed. Controlled descent and explosive speed out of the whole. If the weight slows down or turns into grinding reps, lower the weight.

Aim for same weight as last week, if not slightly heavier, as form permits.

For Time (15 Minute Time Cap):
30/25 Calorie Row
30 Alternating DB Snatch (50/35)
15 Box Jump Over (24/20) | Box Jump (30/24)

20/15 Calorie Row
20 Alternating DB Snatch
10 Box Jump Over | Box Jump

10/7 Calorie Row
10 Alternating DB Snatch
5 Box Jump Over | Box Jump

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