Max Height Box Jump

 

MetCon: ½ of “Eva”

5 RFT:

400 m Run

15 Kettle Bell Swings (L1 - 35/25; L2- 55/35; L3- 70/55)

15 Pull-Ups (L1- banded/ring rows; L2- kipping; L3- strict)

 

Score: Height In Inches / Time

24 OTM
1. 10 lat push + 10 lat pulls
2. 3 + 3 + 3, DB Shoulder press, Push Press, Push Jerk
3. 10 Bicep ring pull
4. 6 Devils press
5. Rest

For time:

120 Squats
80 KB Swings
40 Push ups

60 Squats
40 KB Swings
20 Push ups

30 Squats
20 KB Swings
10 Push ups

15 Squats
10 KB Swings
5 Push ups

Tempausveto poisheitolla + tempaus
8x1+1@70-75%

Every 4:00 x 6 Sets:
500 Meter Row orSki or 2 x Stairs

• High intensity efforts here but...
• Aim consistent pace across the sets.

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)

AMRAP 16min
3-6-9...
burpees
toes to bar
single leg squats

B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95%

1. High hang clean x3 + Split Jerk x1
2. Hang clean x2 + Split Jerk x1
3. Low hang clean x1 + Split Jerk x1

10 ► Push Press
10 ► Burpees Over Bar