0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-41:00 Transition to Workout
41:00-55:00 Workout
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Hip Openers
Ankle Mobility
Specific Warm-up
2 Rounds
Infant Squats
Line Hops
Strength
Work to 5-rep Front Squat
Workout Prep
2-3 Rounds
4 Box Jumps
4 Double DB Cleans
4 Double DB Shoulder to Overhead
*progress to workout height and weight
Workout:
3 Rounds of AMRAP x 4
8 Box Jumps @24/20”
8 Double DB Cleans @50/35
8 Double DB Shoulder to Overhead
—1 minute rest between rounds—
*PACE GOAL: 3-4 rounds each AMRAP
*pick up where you left off each AMRAP
FOCUS:
Consistent scores on negative rest intervals
STRATEGY:
Steady pace on the box jumps. Remember to find a height you can jump on even if that is stacking rubber plates. Step-ups will not help you get box jumps, jumping will.
Push to stay unbroken on the DB movements. If you are going to break between cleans and S2OH, remember to not do all 8 because you will be doing an extra clean when you get them up there for the S2OH