Strength
A1. Pause Back Squat x 5-5-5-5-5
- 2 second pause @ bottom of each squat
- Start at light/moderate weight and build to moderately heavy
A2. 5 x 5 Tall Box Jumps
Conditioning
4 x 2:00 AMRAP
Rounds 1 & 3:
- 40 Double Unders
- 20 Alternating DB Snatches (50#/35#)
- Max Wall Balls (20#/14#) w/ remaining time
Rounds 2 & 4:
- 40 Double Unders
- 20 Wall Balls (20#/14#)
- Max Alternating DB Snatches w/ remaining time
Rest 1:00 between rounds.
Score = Wall Balls completed in rounds 1 and 3 + DB Snatches completed in rounds 2 and 4.