Warm-up
Jumping jacks
Plyo circuit
Banded hydrants
Banded split squats (off rig)
Pick three. Different heights to raise your heels.
High, medium, floor.
Squat and twist x3 each arm
Then
Squat x10 @ each height
Snatch from hip
Practice transitions
Box jump over prep
Back Squat (3×5)
*Across
**If you have been present for the past several weeks of back squatting, use +75% of heaviest pause.
***4 & 5 should be difficult. Find a tempo that creates the appropriate difficulty.
Metcon (AMRAP – Reps)
AMRAP 10
DB/KB snatch (from hip/alt arms)
Box jump overs
2-4-6-8-10- —
*Utilize KB or DB
**Lots o rhythm and coordinations involved.
**Keep the box height at something you are are confident with and can be nimble with.