Strength / Skill Work

Contrast Training – Warm-up on movements and then:
5 rounds of:
(Fast reps) Front Squat 1×3 @ 80%, 1×5 Box Jumps @ 80% of 1HM. Rest 1:00

WOD

Inverted Speed Tabata :10/:20, 8x through. Alternating Movements.

• Hang Snatch
• Over box Jumps
• Pull-ups
• D/U

Go in Order!
Add Highest Round from each movement together for total Score.

Competitor: 85/55#, 20/16″ wood box
Athlete: Hang Clean 85/55#, 16/12″ wood box
Health: MB Clean, Reg. Box Jump, Jumping Pull-ups, Singles

Make sure you’ve gotten your shirt!