Workout: Strength, Power, Interval

3x20 BW Squat

3x10 BW Jump Squat

3x10 Goblet Box Squat 12" box @ 24kg KB

3x5 Goblet Box Squat 12" box @ 32kg KB

3x8 KB Swings @ 48 kg KB

3x5 Straight-leg DL @ 225#

Then:

DL Rack Pull:

405#/70%, 455#/80%, 465#/90%

*rack pull to stimulates recruitment before the Clean

Then:

Power Clean:

185# x 4/ 205# x 2/ 215# x 1/ 225# x 1/ 230# x 1

Then:

Rowing:

8x ( 20 sec work, 1o sec rest)

row: 107m, 108m, 107m, 105m, 103m, 104m, 101m, 103m