5 rounds for time of:
7 Squat Cleans, 155/105 lbs
14 Kettlebell Swings, 53/35 lbs
Goal: Sub 10 min
We have a shorter workout on deck for today and this one is a real treat! The combo of movements makes for some movement interference which is to be expected. The squat clean is to be done at a moderate load. Stronger athletes will be able to work touch-and-go sets and possibly go unbroken or two sets per round. Others will touch and go a few sets and then go to quick singles. Even though this is a shorter workout we want you to avoid going out too hard and seeing a huge drop from round 1 to round 5. The kettlebell swing is a light load and should be done in an unbroken set each round. The goal time for this workout is sub 10 minutes which is completely doable so long that you choose appropriate loading.
4 rounds for quality of:
1 Box Jump, 24/20 in
1 Box Jump, 30/24 in
1 Box Jump, 36/30 in
100′ Sled Push Sprint
REST 2 minutes
Accessory work today is focusing on explosive power. Box Jump ladder has you setting up boxes consecutively. When you land from one you should be rebounding to the next height. This can be challenging with having to decelerate your speed and turn it around. Box heights are simply suggestions and can be adjusted as needed. Right after the box jump ladder, you will transition into a 100′ sled sprint. This is intended to be a sprint and done as fast as possible. Use loading on the sled so long that you are still able to run and treat it like a sprint. Work through this for 3-4 rounds resting 2min between rounds.
1min per side Internal Hip Rotation Stretch
1min per Lying Thoracic Stretch