Skill Practice Warm Up: Spend 8 minutes working up to a near max height box jump from standing or seated.
Super Set: none
Metabolic Conditioning: “30in to Freedom”
For Time – 5 rounds* (Health: 4 rounds)
6 high box jump (Health: 20”/ Athletic*: 24” / Performance: 30”)
8 supine ring rows
10 hang power clean and jerk (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
20 wall ball (Health: 10lb/8ft /10ft, Athletic*: 14lb/9ft, Performance: 20lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 15:00 – 22 min, about 4 min/round
Coaching Tips: This is a good day to go for the ‘high box’ if you haven’t had a chance to yet in a workout (maybe that means you use the 24 or 20 inch box for the first time!). The ring rows are strict (as always.) The heel of the hand should make contact with the ribs for each rep to count. “RX” means that the feet need to be on a box that has the at least the toes even with the bottom of the rings. If the hang cleans get too spicy for your hands, drop the bar from overhead and do a deadlift into hang power clean each rep.
‘Cash Out’: none