One of our CFSS Teens rocking this squat….

Looking good Josh!

Warmup

• 200 m run
• on floor in frog position 10 arm extension R@L
• ball roll lats and upper trap
• 10 squat jumps
• 2 burpees
• 20 sec straight arm ring holds

Strength

Hang Squat Cleans/ alternative to clean is KETTLEBELLS 3 x 3 @ 50% high hang – power clean 3 x 3 @ 60% high hang – squat clean 2 x 2 @ 70% hang – power cleans 4 x 2 @ 80% full – hang squat cleans   WOD AMRAP 10 minutes alternative to Power Snatch is KETTLEBELLS or pull downs or rings 7 Power Snatch (95/65)/ MW 7 Bar Facing Burpees 7 Squat Snatch (95/65)/MW 7 Bar Facing Burpees ACCESSORY Ring L-Sit Holds 4 x 20 seconds