Banded split squats (off rig)
Pick three. Different heights to raise your heels.
High, medium, floor.
Squat and twist x3 each arm
Squat x10 @ each height
Snatch from hip
Box jump over prep
Back Squat (3×5)
**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)
DB/KB snatch (from hip/alt arms)
Box jump overs
*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.