Warm-up

Strength:

Every Minute on the Minute x 10min

1- Tall Box Jump x 2-4 reps*

2- Ring Dips x 6-10 reps or Ring Dip Negatives x 30-45sec of work

*This should be a very explosive and powerful effort. The box height should be MUCH higher than what you normally use in a conditioning piece.

Conditioning:

25 Dumbbell Push Press

20 Burpee Box Jumps 24/20

20 Dumbbell Hang Clean and Jerk

25 Box Jump Overs

15 Devil’s Press

30 Box Jumps

Rx 35/25

Rx+ 50/35