Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets:
5 Muscle Snatch
5 Sots Press in Squat
5 Tall Box Jump + Step Down
Snatch Complex (5×3)
5 Sets of:
2 Power Snatch
1 Squat Snatch
@ no more than 85%
Metcon (5 Rounds for reps)
EMOM 15 Min:
1 Min Max Cal Row
1 Min Max Box Jump @ 24/20″
1 Min Recovery Air Squats*
*1 Air Squat every 5 Seconds
This is scored as 5 rounds for total max reps between row and box jumps. Staggered start on rowers if the class is over 6 people.
We can work on rebounding hear but be smart with it. If you start to fatigue and come down hard with little control transition to step downs.
Variation 1:
@ 20/16″