All Levels:

 

A. Back squat:

1x4 @ 75%

3x4 @ 80%

 

B. Every 90 sec. for 6 min.:

5 Romanian DL's @ 32X1 (moderate to heavy weight)

 

C. For 20 min. on the min. alternating: 

20 sec ME box jumps

20 sec ME hang power cleans 95/65 lbs

 

Advanced Class:

 

A. Back squat:

1x4 @ 75%

3x4 @ 80%

 

B. Every 90 sec. for 6 min.:

5 Romanian DL's @ 32X1 (moderate to heavy weight)

 

C. EMOM 10 min alternating.:

5-4-3-2-1

HSPU (can kip if you can't do strict)

Ring dips (can kip)

 

D. For time:

10 Box over jumps

5 Power cleans 130/85 lbs

10 Box over jumps

4 Power cleans 155/110 lbs

10 Box over jumps

3 Power cleans 175/120 lbs

10 Box over jumps

2 Power cleans 200/130 lbs

10 Box over jumps

1 Power clean 220/145 lbs

 

*** If you scale make sure you scale every round evenly. ***