翻挺

• 5 Sets: 1 Power Clean + 1 Front Squat + 1 push Jerk @65% of max clean and jerk
• Rest 90 seconds between sets

前蹲

• Front Squat Singles
• 1 @74% of max front squat
• 1 @78% of max front squat
• 1 @82% of max front squat
• 1 @74% of max front squat
• 1 @78% of max front squat
• 1 @82% of max front squat
• Rest as needed between singles

有氧

• Ring Muscle-up Sets
• 5 Sets:
• 3-5 Ring Muscle-ups
• 10 Air Squats
• 5 Burpee Box Jump Overs @30” box (male) / 24” box (female) 2-3 minute Easy Spin AB Bike Between Sets