General Warmup and Mobility and Technique
Buy-In: 2000/1800m Row
Max Rounds With Time Remaining:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
8 Box Jump Overs (30″/24″)
Yes, this is heavy with box height set at max. Scale as needed but push yourself to go heavier than usual
[General Order – 1) Intensity (Can scale intensity via lighter loads, fewer reps/distance, or less overall time) 2) Movements via modifications, substitutions, or replacement (injury)]
5 Tempo Heel Elevated Squats*
*Use bands for accommodating resistance.
5 Seconds Down
The goal is to get hamstrings touching calves. The key is to do this with limited weight or even none until you can do the movement pain-free.