Strength/Agility
Every 2 minutes for 10 minutes complete:
- 3 Strict Press + 12 Rebounding Box Jumps
Increase weight on strict press to a challenging set of three (8-9 RPE)
Attempt to “touch n’ go” the box jumps. The floor is lave, do not rest on the floor.
Conditioning
“Death by Wall Balls + Hang Power Cleans”
- Minute 1 – complete 10 Wall Balls (20#/14#) + 1 Hang Power Clean
- Minute 2 – complete 10 Wall Balls + 2 Hang Power Cleans
- Minute 3 – 10 Wall Balls + 3 Hang Power Cleans…
Continue on, adding one power clean each minute until you can no longer complete the set amount of reps within the 1 minute time frame.
Hang Power Cleans – Rx’d – 135#/93#, Intermediate – 115#/78#, Scaled – > 95#/63#