4x10 (5R/L) - Front Rack Box Step-up @barbell weight
**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
3 Rounds x3 min AMRAP:
50 Double Unders
AMRAP of “Cindy” in remaining time…
15 Air Squats
**REST 90 seconds between efforts**
Every 2 min x 5 sets (10 min)
5x Hang Power Cleans + 5x Thrusters + 5x Front Squats @ 50% 1RM Hang PC; 135/95
NOTES: Weight should be challenging but light enough the athlete can go UB on the complex.