Warmup
Head, Shoulders, Knees and Cone Game X 6 min
Mobility
5 Way Hips – 4 reps of each: Abduction, Forward, Backward, Forward and Backward, Lightning Bolt
4 Way Mini Band Walk – 10 step each: forward, left, backward, right
Active Bent-leg Cossack Stretch x 1 min per side
Skill
Review of the Sumo Deadlift
Review of the Broad Jump
Strength
Every 90 seconds for 12 min
5 Sumo Deadlifts, DIRECTLY into
2 Broad Jumps
Build in weight across sets of Sumo Deadlifts but not to an amount where the power of the jump suffers. We are looking to maintain both strength in the lift and power and explosiveness in our jump. Use a cone, small plate or mini band as a distance marker for the broad jump and aim for repeatable efforts across rounds.
Metcon
With a 23 min running clock
5 min to complete:
500m Row/Ski, 1200m Bike or 400m Run
In remaining time, AMRAP Wall Ball Clusters
Rest 1 min
5 min to complete:
500m Row/Ski, 1200m Bike or 400m Run
In remaining time, AMRAP Single Arm DB Thrusters, switch arms every 5 reps
Rest 1 min
5 min to complete
500m Row/Ski, 1200m Bike or 400m Run
In remaining time, AMRAP Wall Ball Clusters
Rest 1 min
5 min to complete
500m Row/Ski, 1200m Bike or 400m Run
In remaining time, AMRAP Single Arm DB Thrusters, switch arms every 5 reps
Score is total number of reps completed during AMRAPs
P- 20/14, 50/35
L- 20/14, 40/25
F- 14/10, 30/15
Cashout
EMOM x 14
Evens – 5 Seated Box Jumps
Odds – 10 Commandos