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