DESCRIPTION
-In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round
-The double under reps will stay static at 30
-Your score total is total reps accumulated over the 12 minutes
-Use the following cheat sheet for scoring:
*Finish 2’s: 34
*Finish 4’s: 72
*Finish 6’s: 114
*Finish 8’s: 160
*Finish 10’s: 210
*Finish 12’s: 264
*Finish 14’s: 322
*Finish 16’s: 384
-Only one head of the dumbbell has to touch the ground for the power cleans
-Choose your weight based off the more challenging movement - which will likely be the thruster

DESCRIPTION
-In this 12 minute workout, the reps on the odd object movements will climb by 2 each round
-The line hop reps will stay static at 30
-Your score total is total reps accumulated over the 12 minutes
-Use the following cheat sheet for scoring:
*Finish 2’s: 34
*Finish 4’s: 72
*Finish 6’s: 114
*Finish 8’s: 160
*Finish 10’s: 210
*Finish 12’s: 264
*Finish 14’s: 322
*Finish 16’s: 384
-Stop at the shoulder on the clean before driving the object overhead in the jerk
-Over and back = 1 line hop

Box Squats
On the Minute x 10:
2 Box Squats

All sets at 55% of 1RM Back Squat
Box height just below parallel

STIMULUS
GENERAL
-Week 2 of this progression, adding 5% from last week
-Set box height just below parallel
-All sets completed at 55% of our 1RM Back Squat
-Weight is not the focus point… speed is
-After sitting back to a vertical shin position, explode off the box
-Accelerate out of the bottom as aggressively as we can

MOVEMENT FOCUS
Box Squats
-The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
-We'll break this movement down into 4 parts: Stance, Down, Sitting, and Up
-For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
-On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
-We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
-The goal is to be explosive as possible on the way up to our standing position

MOVEMENT PREP
Warmup Sets
3-5 Sets:
3 Box Squats

Building to 50% of 1RM Squat

STIMULUS
GENERAL
-Working through some weightlifting and gymnastics movements in this longer AMRAP workout
-Over the course of the 20 minutes, we can expect to complete 3+ rounds

KETTLEBELL SWINGS
-Choose a kettlebell weight that allows you to complete to 30 reps within 3 sets during the workout
-These swings finish all the way overhead

BOX JUMPS
-These are standard box jumps, requiring you to stand to full extension on top of the box

TOES TO BAR
-Pick a variation or rep number here that allows you to complete the movement in 1:30 or less

PUSH PRESSES
-Choose a moderate weight that you can compete within 3 sets during the workout
-Note that there is no re-bend on the knees in the push press