Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds
- 5 Box Jumps/Step Down
- 10 KBS
- 10 T Push Ups
Strength/Skill
5 Sets
- A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps
- A2: Tall Box Jumps x 5 @ 13X1
- A3: Side Bridge x 30 seconds per – Rest 90 seconds
MetCon
Complete as many rounds and reps as possible in 4 minutes of:
- Pull Ups x 10
- KBS x 10 (53/35)
Rest EXACTLY 4 minutes, and then
Complete as many rounds and reps as possible in 4 minutes of:
- Box Jumps/Step Down x 10 (24″/20″)
- HR Push Ups x 10
