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DESCRIPTION

* A classic gasser!!!!!! This one is fast and there is no place to hide!

* 10-minute workout

* There is a lot of ‘jump and land’ between the Box Jump Over & Hang Squat Snatch, which keep the heart rate high.

* Remind your athletes that the legs are going to

* Athlete can shoot for 2-2:30 minute rounds.

* Goal: 4-5 Rounds

BOX JUMP OVER

* A very familiar movement that will elevate the heart rate considerably.

HANG SQUAT SNATCH

* A jump and land in an overhead squat – from the hang! Woof! This will demand a lot of the lower back and lats.

* Let’s keep a close eye on loading for this movement. It’s another sneaky one that could have some athlete breaking way more than needed for this time domain. Lighter is better here!

EFFICIENCY TIPS

* Stepping off the box will lower the heart rate and may not take up too much time.

* The Hang Squat Snatch will get very grippy fast and athletes will not be a rush to squat fast after the Box Jump Overs.

* More breaks is better even though it is only 10 reps. Consider a 5-5 or 5-3-2 with quick breaks.

* Just be ready to jump on the box after the snatches. Have your athletes jump higher than they think they will need – the legs will feel incredibly heavy towards the second half of the workout.

WOD

“Clean Shave” (AMRAP – Rounds and Reps)

“Clean Shave”

AMRAP 10:

10 Box Jump Overs

10 Hang Squat Snatches

Subs

200m Run, 12/9 Cal Bike

RX+-95/65#, 24/20″

RX-75/55#, 24/20″

50-59-65/45#, 20/16″

60+-55/35#, Step Overs

Basics-No more than 3 Rounds

Step Overs, PVC/BB

AFTER PARTY

400M FARMERS CARRY (Time)

400m Farmers Carry
Double Kettlebell

RX+ 70/53#

RX- 53/35#

M1- 35/26#

M2- 26/18#

STRENGTH

Tempo Front Squats (6 x 2 Tempo Front Squats )

6 Rounds

2 Tempo Front Squats – :5 Seconds Down – No Pause – Up

(The Goal: Try to pull the torso taller and taller during descent)