Skill Practice Warm Up: None (list of fun games to play here)
Strength: 5 x 3 Front BOX squat – 3 of 15 (5 sets of 3 reps, same weight across, approximately 50 – 60% of front squat).
Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Red Packard”
Two Rounds For Time
15 ‘high’ box jumps (Health: 20”, Athletic*: 24”, Performance: 30”)
10 squat snatches –power snatch to OHS is acceptable- (Health: 55lbs, Athletic*: 85lbs, Performance: 135lbs)
15 clean and jerks (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 11 minutes (12 min time cap). Scale up: 36/30″ Box
Coaching Tips: This is a great workout to experiment with using a higher box (than what you might use in a longer metcon.) DO NOT ‘rebound’ the box jumps! (This is dangerous for your Achilles.) The squat snatches can be power snatch to an overhead squat if you wish. Either way, make sure you are going below parallel. If the overhead squat is your nemesis, go lighter on this part and then add weight for the clean and jerks.
‘Cash Out’: 100m farmer carry, 20 wall ball, 5 minutes