Sore & Explosive


Warm Up
400m run
25 jumping barbell squats

High Bar Squat with bands

* with wave loading sets like this your body is often primed for more weight on the way back up after the singles.  Try and exceed your 2 rep and 3 rep on the way up if you can.

Clean Rack Support
3 holds at 3-5 seconds @ 100 – 120% of your 1RM Front Squat

The bar should be set at a height just below the athlete’s shoulders. Lift the bar straight up from the rack and step out as if you were going to front squat the weight. Hold the torso tightly for 3-5 seconds and then walk the weight back in.

Barbell Step Ups
3×8 on each leg

*Drive through the mid-foot and keep the chest up.

WOD – 10 minute time cap
3 Rounds of
10 Squat Cleans
15 Box Jumps (30/24); Full Stand

Games (185/135)
Regional (155/105)
Open (135/95)