Experiment with box jumps in the warm-up. Choose a height that is challenging but allows for minimal rest between reps. Jumping or stepping off the box are both acceptable.
For the squat clean build up to a weight that allows you to complete 3 reps within :45 with excellent mechanics.
Main Site 8/17/17
5 box jumps (30,24)
3 Squat cleans (225,150)
*Score is total rounds +reps completed.
5 box jumps(30,24)
3 Squat cleans(175,115)
During your warm-up, take at least 3 sets to build up to your working weight. Find a weight that allows you to complete a “touch-and-go” set of 2 reps with excellent mechanics. Use this weight during the workout. If you are unable to complete 5 box jumps with little to no rest between repetitions, consider lowering the height of the box.
5 box jumps(20,16)
3 Squat cleans(95,65)
During your warm-up, if you can confidently perform 7 box jumps without rest, consider using a higher box for the workout. Warm up to a weight that is challenging but allows for proper technique. If at any point you are unable to complete 3 repetitions with excellent mechanics in under :45, decrease the load.
2 minute easy row followed by Banded hip distraction 2 minutes each side.