B. Specific
3 sets
6/6 Bodyweight bulgarian split squats
4/4 single leg glute bridges
1 Back squat @ascending
Scaling options
Beginner
For time
40 V-Ups
40 DB Hang clean @35/25 lbs (right side)
60 Box Jumps @24/20"
40 DB Hang clean @35/25 lbs (left side)
40 Heel Lock Pistol
Intermediate
40 TTB
40 DB Hang clean @50/35 lbs (right side)
60 Box Jumps @24/20"
40 DB Hang clean @50/35 lbs (left side)
40 Alternating Pistols
COMP
For time
80 TTB
40 DB Hang clean @70/50 lbs (right side)
80 Box Jumps @24/20"
40 DB Hang clean @70/50 lbs (left side)
80 Alternating Pistols
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5 x 1-1-1 @Ascending
20sec rest between each rep
3min rest between sets
Rack your bar between reps
Score: Heaviest set
TC: 15mins
Scaling options
Beginner
Back Squat
5 x 3 @mod-heavy
3min rest between sets
Intermediate & COMP
As written