A. GENERAL (4:00)
EMOM 4
odd- 20 Jumping Jacks + 5 Jump Squats
even- 4-6 burpees + Lateral Lunges

B. MOBILITY/ACTIVATION (1:00)
Bottom of Squat Ankle Stretch with Barbell
1:00

C1. SPECIFIC (8:00)
- 5 Pause Squats @ empty Bar, pause in bottom 2-3 seconds
- 5 Tempo Squats @ lightly loaded
- 3 Back Squats, Light
- 3 Back Squats @ 50%
- 3 Back Squats @ 60%

C2. SPECIFIC (7:00)
Thrusters
- 5 Thrusters, reset at Front Rack
- 5 Thrusters, Pause 2 seconds at the top
- 5 Thrusters, Cycling
- Ramp up for workout weight
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Box Jump Overs
- 3 x 5 Bounds + 1 Jump
- 5 Box Jumps + Step Down
- 4 Box Jump Overs + Step Down

6 Rounds for time
10 Thrusters @ 75/55 lbs
10 Box Jump overs, Step Down @24/20"

Score: Time
Time Cap: 10 mins
Kilograms: 35/30, Beg: 20/15, Int: 30/20

Scaling options
Beginner
10 Thrusters @ 45/35 lbs
10 Box Step ups @ 20"

Intermediate
10 Thrusters @ 65/45 lbs
10 Box Jump overs, Step Down @24/20”

Prone Hamstring Curl
3 x 15-20

Goal: Knee Health