January 6, 2023

Posted By: Christi

7 rounds for time of:
3 Power Cleans, 225/155 lbs
15/13 Row Calories
Goal: Sub 15 min
Compare to 12.10.21

Post Work
3 rounds for quality of:
5 Single Leg Broad Jumps
Rest 1 min
10 Drop Squats
Rest 1 min
5 Plyo Push-ups
Rest 1:30

Some ploy work to spice things up a bit. We are looking for a one-foot take off and TWO-foot landing for the broad jump. The Drop Squat is all about speed and landing with confidence and control in the squat. The Plyo Push-up can either be done from the knees OR if you are still building strength here simply think about the “speed” of movement.