Specific Warm-Up:
6 sets:
– 3 reps every 1:30
– Start with an empty bar and build to workout load.
WOD:
For time:
15-12-9-6-3
Box jumps (24/30 in)
10-8-6-4-2
Overhead squats (105/155 lb)
Intended Stimulus: 4-8 Minutes
Intermediate:
For time:
15-12-9-6-3
Box jumps (20/24 in)
10-8-6-4-2
Overhead squats (75/115 lb)
Beginner:
For time:
10-8-6-4-2
Box jumps (12/18 in)
10-8-6-4-2
Overhead squat (35/45 lb)
Home Workout:
For time:
15-12-9-6-3
Broad jumps (4/6 ft)
Meters double-dumbbell overhead walking lunges (35/50 lb)
Movement scaling options:
Box jumps: Height, reps, step-ups
overhead squats: Load, reps, front squats
Post-Workout Skill Work:
2 sets:
3 Turkish get-ups/side
– Rest as needed between sets.
– Athlete’s choice of load.