A1. Pause Front Squat x5 w/2 sec pause in bottom, *rest 10 sec
F: with DB or BB 6-8 reps

A2. Box Jump + Step Down x5 reps for explosion
F: can be vertical jump w/reload or box jump
P/S: Jump High
*rest 60-90 sec


B. 5 sets;
30 sec on/30 sec off

1. Double Unders

F: Single Unders
2. Row for Cal all groups - for cal - low score
3. Squat Clean x4: (not touch and go)

F: Power Clean + FS
P/S: work up in weight
Build up each set/round in weight score is heaviest set of Squat Cleans you work up to
lowest number of cals rowed +
and the lowest number of double unders in 30 sec - so 3 scores