Lower – WEEK 4 of 6
Front Squats
5 sets:

4.4.3.3.2 Front Squats @ RPE 7-9 *building
3 Box Jumps *be explosive *tall box

*rest as needed.

WORKOUT OF THE DAY

“Mr October”
For Time:

15-12-9 of:

Burpee Box Jumps @ 24"/20"
Hang Power Cleans @ 95/65
*200m Run after each set.

Into:

9-6-3 of:

Burpee Box Jumps @ 30"/24"
Hang Squat Cleans @ 115/75
*100m Run after each set.

*TC: 16:00 
*hang cleans = should be 1-2 sets all the way through.
*change weights and height of box for part B.

F: Burpee step-overs & 95/65
P&M: As Written