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Wednesday – J.C. Leg Crank

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Squat
3×5 @40/50/60
Based on 90% of your 1RM  

Assistance
3×15 BB hip thrusts

WOD 

J.C. Leg Crank*
24 bw squats
24 alt bw lunges
24 alt split jumps
12 jump squats
2 rounds RX, 3 rds RX+
Rest 2 minutes between

 

3 Versions:

RX:  as written and no rest between exercises other than between the 2 circuits
RX+ as above but 3 rds
Scaled:  take 30s – 1 min between exercises if needed to perform with proper form/depth/technique along with the 2 min between circuits, 2 rds