A. GENERAL (4:00)Easy 200m jog / 1:00 Machine2 Rounds8/8 Lateral Step up8 Air Squats
B. MOBILITY / ACTIVATION (2:00)
Ankle stretch on boxC1. SPECIFICEmpty bar4 Eccentric Front Squat, fast ascent4 Jump Squats---Lightly loaded4 Front Squats, speed4 Seated vertical jumps ---Workout weight4 Front Squats, speed4 Weighted Vertical jumps
C2. SPECIFICBurpee Box jump overs4 Burpees step up over4 Burpee Box jump over----DB Snatch4 DB Snatch @ workout weight
6 sets4 Front Squats @ 40%, Speed4 Weighted seated vertical jumps-Rest 1:30-
Score: Weight on Front SquatsTC: 15 minutesKG: N/A
Scaling OptionsBeginner4 Front SquatsUnweighted seated vertical jumps / quarter squat jumps
IntermediateAs written
EMOM x 161- Max rep Burpee Box jump overs, 24/20”2- Active rest3- Max rep DB Snatch @ 50/35 lbs4- Active rest
RX + 70/50 lbs
Score: Total RepsTC: 16 minutesKG: 22.5/35
Scaling OptionsBeginner1- Max rep Burpee Plate hops2- Rest / Active rest3- Max rep DB Snatch @ 25/15 lbs4- Rest / Active rest
Intermediate1- Max rep Burpee Box jump overs, 24/20"2- Active rest3- Max rep DB Snatch @ 35/20 lbs4- Active rest
Weighted hollow body hold3 x 60sec