Monday

Monday- Squat Int  + Oly Density + UB Density CP + SL Endurance
A. Back Squat, build to tough single in 12 min, then drop 20% for 3 x 3 (increase load if it feels good)
+
12 min EMOM
1st- 8 Shoulder to Overhead, 135# + 8 Toes to Bar
2nd- Bike 12 Cals
+
3 sets @ 97% effort
10 Power Clean to OH, 115#
12 Box Jumps, 24” rebound
15 KB Swings, 70#
10 Burpees
**sub 2 min every set
Rest 6 min b/w sets


A. 425# 

EMOM - Done 

3 sets 
2:03/1:53/1:50 
always a little slow on the first set. Need a set to get fast at the box jumps.