B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
C. Specific
2 sets
3 Back squats @1 1/4 + ascending
10 Broad jumps
3 Pause* wall balls @As high as possible
*Pause in the bottom
Score: Back Squat Weight
4 rounds
3 Power Clean 135/95lbs
3 Bar Facing Burpees
Rest 2 minutes between sets
KG: 60/43
Score: Total time
TC: 15mins
Intermediate
3 sets of
4 rounds
3 Power Clean 115/75
3 Bar Facing Burpees
COMP
As written
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Beginner
EMOM x 12
1- 3 Back Squats @Moderate + 3 sec down
2- 6 High box Jumps
3- 8 Wall balls @light
Intermediate
As written
COMP
5 sets
5/leg Russian Step-ups
Rest 20 seconds
3/leg Weighted Front Rack Lunges @ascending to RPE 8/10
first set @40% of 1RM Front Squat