WEEK 3 - OLYMPIC LIFTING OR BOX SQUAT

Clean high pull 3x3 @ 100% clean
Clean from blocks (4" blocks) 3x2 @ 75%
Jerk + jerk dip 3x2 @ 80% jerk
Front squat 5x3 @ 80%

OR
EMOM 8 minutes
Box squat x3 @ 70%

Glute bridge with band 3x10 @ 50% squat

3 - 4 rounds (20 minute limit)
15 knees to elbows
15 crunches
Rest 30 seconds
L-sit hold 20 seconds
10 ab wheel rollouts
Rest 30 seconds
10 dead bugs
15 hollow rocks
Rest 30 seconds

Antifragility: Learn To Thrive Under Pressure
 

Mercury Strength and Conditioning

Mercury Strength and Conditioning, 550 Cataraqui Woods Dr, Kingston, ON, K7P 2Y5, Canada