Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
Hip Halo
10 Reps of
-Left foot, Right foot, two foot jump
0-15 Min RT
The last portion is slow and controlled. Perform each rep separately. Jump with one foot, then the other, then both feet. The jumps should be consecutive, ie land-jump.
Max Height Box Jump (Distance)
Max Height Box Jump
15-25 Min RT
Metcon (Time)
AMRAP 6 Min
3, 6, 9, 12, …
Thrusters @ 95/65
T2B
Rest 3 Min
For time:
50 Thrusters @ 45/35
40 T2B
25-55 Min RT
**10 Min Time Cap**
The focus of the workout is the second portion and testing our recovery capacity and muscular endurance. Be mindful of the grip in the second portion, IT WILL GO!
Variation 1:
@ 75/55 => 45/35
Knee Raises
Variation 2:
@ 45/35 (entire time, 30 Reps in second part)
AbMat Sit Ups