Strength/Skill:

5 Sets
1 Back Squat (As heavy as possible)

*This structure can look a couple of different ways:

1. Build in weight each set. Start Light and practice BIG jumps
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight
3. Start Light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.

Metcon:

5 sets (1 Set every 6 minutes)
32/24 Calorie Row
24 Wall Balls (20/14)
16 Toes to Bar