May 16

Workout: warm up
2x20 Squat (bwt)
2x 15m Lunge (bwt)
2x5 Burpee (bwt)
2x10 Jump Squat (bwt)
3x10 KB Swing (one set each @ 35#, 44#, 53#)

Then: group
3 goblet squats + 3
every 30 sec. for 5 min.

Then: (group B sub vertimax x2 for cleans)
7x Clean +
40 Step-ups (20 each) +
Rest
5x Clean +
40 Step-ups +
Rest
3x Clean +
40 Step-ups +
Rest

Then:
Squat (OH, front, back) routine (increase wt each round)
10x Squat +
10 Burpee/Broad Jump +
2 min Rest
8x Squat +
10 Burpee/Broad Jump +
2 min Rest
6x Squat +
10 Burpee/Broad Jump +
2 min Rest
4x Squat +
10 Burpee/Broad Jump +
Then:
Cool down