General: 4:00
3:00 jump rope practice (singles, doubles, single leg, cross over, etc.)
__________
Specific: 25:00
10 Walking straight leg kick
10 Walking quad stretch
10 Box step up
5 Box jump (step down)
5 Box Jump over
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5 Air squat
5 Goblet squat
5 Light DB power clean
5 Light DB front squat
5 Light DB hang squat clean
2×5 building load hang squat clean
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:10 Dead hang
10 Hollow rock
5 kip swings
5 kip swing + knee raise
2×3-5 toes to bar
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Primer: (Goal here is to feel / simulate workout and scaling selections)
7-10 Box jump overs
7-10 Hang squat cleans
7-10 Toes to bar
RXconditioning:
50 Box jump overs (30/24’)
50 DB Hang squat clean (50/35lb.)
50 Toes to bar
For time.
Goal: Sub 12:00
Time Cap: 16:00
Intermediate:
50 Box jump overs (24/20’’)
50 DB Hang squat clean (35/20lb.)
50 Hanging leg raises
For time.
Baseline:
30 Plate jump (custom height’)
30 DB Hang squat clean (10/5lb.)
30 V Up or Lying leg raise
For time.
(8:00)
Standing landmine rotation
3×12 (challenge load)
Today we get after a chipper style workout that will put a specific challenge on the DB hang squat clean after the 50 box jump overs. There will need to be good strategy and planning for how you will approach handling the load and reps. You should select weight that allows for 10 unbroken reps if asked of you. With toes to bar looming as the last movement, the grip will need to be fresh enough to work through them, keep that in mind during the DB work.