Part 1
Front Squat
12-9-6

Just like our previous weeks in this cycle we are going to be tackling the same structure with the front squat! Loading will be less here but the same goal should be accomplished. We are looking to have good, productive work sets. Go back to the RPE scale and you should be working at roughly 80% for each set. This should allow us to add weight to the barbell for each set and not have us maxing out but truly challenging ourselves and getting in time under tension with the barbell. Rest no less than 2 min and no more than 3 between each set.

Part 2
Complete as many rounds as possible in 15 mins of:
3 Dumbbell Burpees, 50/35 lbs
3 Dumbbell Hang Power Cleans, 50/35 lbs
3 Dumbbell Front Squats, 50/35 lbs
3 Dumbbell Push Press, 50/35 lbs
3 Dumbbell Thrusters, 50/35 lbs
20 Box Jumps, 24/20 in

Goal: 6+ Rounds

Complex day has arrived! This week it will be a dumbbell complex. This is 3 reps of each movement and if you can try to gut this out and do the complex unbroken that would be killer. As you get further in the workout breaking things up is fine. Goal should be minimal rest and continuing to move strong and steady. The box jump is going to likely feel more like your active recovery than anything here. Pace these out but keep moving so you can get back to work on the dumbbells. I would suggest stepping down from the box to control your pacing and it’s a good option if you have any knee, ankle, or achilles issues or concerns. Still get plenty fit!

Post Work
1-2xs:
10ea Hip Circles
5ea Internal Hip Rotation