DO THIS BEFORE THE METCON IF POSSIBLE
Seated Box Jump
4 x 2
How high should the box be you jump on? Start low, this is the first time you're doing them. Focus on being EXPLOSIVE.
6 Sets - Ascending
1 Clean Lift Off + 1 Clean Pull + 1 Power Clean + 1 Front Squat
Squat Clean 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.
Want to know what a clean lift off and clean pull is?
Click here for the movement instructions.
100' Double Kettlebell Front Rack Carry (heavy)
10 Reps of 2 V-Ups, Roll to your back, 2 Supermans, Roll to your front
20 Tempo Swings on Bar