Squat then jump, pull & squat

Strength

E2:30 x 5

5 Back Squats

MetCon

12min AMRAP

FITNESS

12min AMRAP

50 Single Unders

20 Ring Rows

12, 9, 6, 3, 3, 3 Hang Squat Cleans

12 @ 65/45, 9 @ 75/55, 6 @ 85/60, 3 @ 95/65, 3 @ 105/70 3 @ 115/75

*if you make it to the end, continue with rounds of 3 @ 115/75

If you finish: RD1: 82 reps, RD2: 161 reps, RD3: 237 reps, RD4: 310, RD5: 383, RD6: 456

 

PERF / COMP

12min AMRAP

50 Double Unders

20 Pull-ups

12, 9, 6, 3, 3, 3 Hang Squat Cleans

12 @ 95/65, 9 @ 135/95, 6 @ 155/105, 3 @ 185/125, 3 @ 205/145, 3 @ 225/155

*if you make it to the end, continue with rounds of 3 @ 225/155

If you finish: RD1: 82 reps, RD2: 161 reps, RD3: 237 reps, RD4: 310, RD5: 383, RD6: 456