Specific Warm-up:

3 Rounds

20 Scissor Kicks

10 Squat Jumps

—then—

3 Back Squats @50%

3 Back Squats @60%

3 Back Squats @70%

Lower Body Strength

15-minute time block:

Back Squat

5 sets of 3 reps @80-90%

*these should be HEAVY sets, plenty of time to take rest, lift heavy enough to need the rest, the 15 minutes would allow a set every 3 minutes, for those who cannot yet lift heavy enough to need this much rest you could have them go every 90 seconds (10 sets) to work on technique and repetition

*we are going to go to 4 reps next week, then 5 reps the week after then back to triples to reach a 3-rep max

MetCon:

5 Rounds For Time:

10 Burpee Box Step-Overs

5 Bar Muscle-ups

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*Burpee step-overs: chest and thighs on the ground, step or jump forward to the box, both feet must make contact with the top of the box before going off the other side, you do not have to get to full hip extension on top of the box

*Muscle-ups: it is a manageable number to do unbroken each round, try to keep it to no more than two sets, if you have to go to singles they need to be quick

Beginner: 16/12”, Up Down Step-Overs, 10 Single DB Clean & Jerks 25/15

Intermediate: 20/16”, 10 Single DB Clean & Jerks @50/35 or 35/20

*using Single DB Clean & Jerks instead of jumping Bar MU because we are already using the boxes and instead of pull-ups and dips because we have pull-ups and HSPU on Wednesday. If your client will not be there on Wednesday then you could use 5 pull-ups (hardest version they can do) and 5 dips (hardest version they can do)

Advanced: 24/20”

Sport: 24/20”, Ring MU