Strength
Back squats
5 x 3, with a 5 sec negative
Workout
12 min AMRAP
2-4-6-8..
KB Swings (70/53)
Burpee box jumps (24/20)
**Continuing with some tempo work to improve our squats – front and back. Hopefully your legs aren’t too sore from Tuesday’s cleans. Make sure you partner up on this one to have them count your descent to keep you honest. I’m not as concerned with how much weight you have on the bar, but the time under tension, form, and depth.
The workout combines a couple favorites of mine – swings and jump/squatting and hip hinging – as well as a favorite of yours.. burpees.. right??? The reps of each movement increases by 2 as the time ticks away. The lower reps on the swings gives you a chance to try swinging the bell higher. Challenge yourself to go as high on the swings and unbroken for as long as possible.