A. 8 sets every 1:15
Squat Jumps x5
Back Squat, 1 second pause, no counter movement then jump as high as possible, straight up. This should NOT be higher than 50% of 1 RM back squat. Live more in the 30-40% range.
Rx and Fitness
B. AMRAP 16
40 DB snatch (50/35)
40 toes to bar
400m run
30 DB box step ups
30 pull ups
400m run
20 single arm OH lunges
10 bar muscle ups
Fitness: 40 DB snatch, 40 knee raises, 400m run, 30 box step ups, 30 jumping C2B, 400m run, 30 DB Goblet lunges
Rx+
B. Wodapalooza 19.2
16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 DB Burpees (hands stay on DB, burpee then Deadlift, can’t drop DB and then do a burpee on them)
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups