Lower – WEEK 5 of 6
Front Squats
5 sets:

2 Front Squats @ RPE 7.5-9 *building
4 Seated Box Jumps *be explosive *tall box

*rest as needed.
*finish with a heavy 2 for the day.

WORKOUT OF THE DAY
“Flagler’s Benchmark”
For Time:

30 Clean & Jerks @ 115/75
1500m Run
30 Burpee Box Jumps @ 24"/20"

*TC: 17:00
*Barbell = sets of 5+ is ideal.
*Run = sub 10:00
*Burpees = send it.

F: Burpee step-overs, 95/65 & 3,000m Bike Erg
P&M: As Written
E: 135/95