WARM UP / FOCUS:
(a) 5min Group Dynamic Warm Up!
(b) 10min Group Mobility & Stability Work!
(c) 10min Group Squat Review – time to really work the OH position!
(d) 6:00 EMOM – start with 6 F. Squat + 6 OHS then add weight & decrease reps by 1 per min until you reach 1 rep of each at WOD weight
12 Front Squat (95/65)
24 Box Jump (24/20)
12 OHS (95/65)
*15 min cap!
*RX = “jumps” **no step ups so pick a height that will work accordingly!
8 Front Squat
16 Fast Feet
*you pick the weight. Your OHS may be a PVC pipe and that’s ok! Work that OH position.
*you may sub ‘fast feet’ for box JUMPs – pick a height that will work for you!
- If you are jumping, you are STEPPING down. This is high volume to be rebounding!
- Pick a pace where you can keep moving. The key for this workout is short breaks that will allow you to keep moving for all 5 rounds.
- This workout is about jumping or ‘fast feet’. No step ups- we did those yesterday! We want the demand to be predominantly metabolic, hence the lighter load on your squats!