Today strength/skill is very different and is coming by request from one of your own! It can’t be argued that jumping is a great measure of explosiveness and lower body power/force production!
Build to a max height box jump. Use spotters for those of you who are trying to relive your glory days.
Partner Workout(I go you go or 1:1)
4 rounds each
:30 max hang squat cleans 115/75
:30 max cal assault bike
2500 m row +5 rounds of :20/:40
max power snatch
max power clean
Max front squat
E. For time
9 push press (from floor) 185/125
18 power cleans 185/125
36 deadlifts 185/125
If your gut tells you today’s workout looks like a lot and your gut is right. This is a chipper style workout and should be approached slow and steady for most of us.
50 Box Jump Overs 30/24
25 Plate Ground to Overhead 45/35*
25 hand release pushups
3 legless rope climbs(scale to regular rope climbs or ring rows)
20 Plate Ground to overhead 45/35*
20 hand release push ups
15 Plate Ground to Overhead 45/35*
15 hand release
*RX+ Alternating DB Snatch 50/35
Options: Ab-mat sit-up, Weighted sit-up, GHD Sit-up
Warm up: bike 5 min+ski 3 min
emom x 10 minutes 8 Barbell Perfect OHS.
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
25 Synchro bar facing burpees
100 db ohs 70/50
25 synchro bar facing burpees
C. For time
Two person; waterfall entry
36 wb 30/20 @10/9’
24 mu(both athletes work on these)
D. Class if time.
Two separate pieces today. They are both conditioning pieces and the 1k row will give many of you a great baseline to use for progress in the coming months. Go hard on this part. We will cap it at 5 minutes so if you aren’t able to finish before then, just record total meters completed.
1k Row for time
7 min AMRAP
Max Push Press 95/65*
15 Air Squats for every break that is not overhead.