Strength/Skill:

5 Sets
1 Front 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:
20 Calorie Ski (OR Row)
15 Overhead Squats (95/65)
5 Ring Muscle Ups
-rest 1:1 b/t sets-