Workout: Power

10 min jump rope @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x10 KBS @ 32kg

3x5 Knee Jump

Then:

Front Squat/Box Jump Complex:

10/10 @ 55% (of Front Squat 1RM), use 24" box

6/6 @ 75% (0f Front Squat 1RM), use 24" box

3/3 @ 85% (of Front Squat 1RM), use 24" box

Then:

4 sets of

(2 @ 90% + 5x Jump @ 30" box), rest as needed between sets

Then:

4x (1-4) Clean & Press/ Pull-up Ladder

Then:

1000m Row for time

Then:

Cooldown

Notes: Front Squat 50% @ 155#/ 75% @ 205#/ 85% @ 235#/ 90% @ 245#

Clean & Press @ 32kg

1000m Row: 3:14

*Finally got to do some Front Squats, I really don't like doing them and I suck at them, but I have to work on things that I don't like and because it's such a good movement. I didn't have a 30" box so I just went ahead and did it on the 24" box, I was going to add weight but I knew better. I wanted to work in some kettlebell clean & press because I've been neglecting them and I must keep up that skill. I rode my bike home and went ahead and did my 1000m row for time, not sure if this is the fastest I've done it thus far. Will check prior log. Overall a good workout out.