9-12-25

18min cap

7 rounds

100m run

10 box jump overs 24"

1-2-3-4-5-6-7 wall walks

Time: 13:01

11min emom

1 complex

DL + powerclean + squat clean + jerk

95

9-7-25

Leg day

Back squat with 2 sec negative

15 light 135

12 moderate 165

10 moderate 185

8 heavy 215

8 heavy 235

70% of last set do 5 cluster setsof 7 reps with 15 sec rest between sets, no tempo

165

Banded landmine RDL, green, 3 sec negative

45#

3 superset

10 bb hip thrusts 135

60sec banded sumo walks

SA DB Split squats

90 sec max reps 35#

60 each leg as 30-10-10-10