Build or HIIT 7/10/20

720 Athletics – Build or HIIT

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Warm-up (No Measure)

3min AMRAP:

20sec Lateral Straight leg Bear Crawl

20sec Table top Hold

20sec lateral hops over line

Power Clean (10min to build a moderate)

3 Position Power Clean

*High Hang, At Knee, Floor

Metcon (No Measure)

5min for Quality x 2 sets:

5 eccentric HSPU @31×1

5 Depth Jump from 4-12″ + 180 turn- alternate turns
Rest as needed Between HSPU reps as to avoid absolute failure.

HIIT

A. EMOM x 8:

3 Pos DB Power Cleans + 2/2 Split squat jumps

B.

5min for Quality x 2 sets:

5 eccentric HSPU @31×1

5 Depth Jump from 4-12″ + 180 turn

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