A. Context :
Context :
– CP
– Aerobic Power IntervalsScoring: Not Scored
Warm – up :
Hips SMR, Then…
200m Run,
10/10 Forward Lunge – steps,
10 Scap Pull – ups,
12 Air Squats @ 3010,
12 Ring – rows,
10 Front Squats w/Empty Barbell
B. Alternating Sets: Front Squat, Weighted Pull-Up
5 sets of:
B1. 5-10 Front SquatsCPB2. 5-10 Weighted Pull-UpsCP
C. Aerobic Power Intervals :
Aerobic Power Intervals :
2 rounds of : 7 mins AMRAP
10 Hang Power Cleans (35/55/65/75/95),
12 Front Squats (Same),
200m Run,
2 mins RestScoring: Reps (higher is better)