A) 4 sets/super set:
20 Alt lunges (weighted if able)
4-6 Strict press
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B) Death by:
Squat jumps (up in 2’s)
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C) 10min AMRAP:
10 Box jump overs
8 Hang cleans – up to 61/43kg
6 Front squats
4 Shoulder to overhead
2 Thrusters
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Notes:
Part A – For our strength piece today we have too movements, 1st being lunges. For these if you have the means add some some weight, goblet, back rack, front rack or a single kb too the side are all good options here.
For our strict press, just like last week we just want to press something heavy overhead, doesn’t have to be a barbell or db just something you can get your hands on and ideally something heavier than last week.
Part B – “Death by squat jumps” is essentially an EMOM.
It will start with a very slow and comfortable pace and will slowly but surely build.
So how it works since we are going up in 2’s (adding 2 reps every minute) is, 1st min= 2 squat jumps
2nd min= 4 squat jumps
3rd min= 6 squat jumps etc
You keep going with this until you can no longer accomplish the the given reps inside that working minute, once you can no longer continue you are done. The jumps don’t have to be very high but we do want the depth to be consistent, so if this is going to be an issue grab a wall ball or set something up that your butt has to touch for each rep.
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Part C – Nothing flash here just 10mins of moving. If you don’t have a box you could use a bench or find something (that is around the same hight as a box you would normally use) you could possibly jump over or you could sub them out for tuck jumps.
If you don’t have a barbell you could use a kb or db and do a full round using 1 arm then using the other arm the following round. Or if you are lucky enough to have 2x kb/db use both instead of a barbell.
