Fri Oct 24

Train
3 Rounds For Time (12 Min Cap):
30 Box Jump Overs @ 24/20
20 Toes-to-bar

Move
EMOM x 12:
6-10 Box Jumps (or jumping air squats)
6-10 Knee-raises (or abmat sit-ups)

Warm-up
10/8 Cal Echo Bike
5 Straight Leg Box Jumps
10/8 Cal Echo Bike
20s/20s Side Planks

Strength
Clean EMOM x 12:
Singles starting at 80% and building

Stimulus
Strength: cleans start at a higher percentage today and you have the option to build across the EMOM if you are feeling confident that you can maintain positions

Train/Move: hip flexors will be fatigued with 150 total reps involving their use. Break TTB up into smaller sets early on and be stead on BJO