2 Rounds of:
:30 Lateral Single-Leg Hops (:15/side)
12 Bent Over DB Rows (6/side)
10 DB Snatch (5/side)
:20 HS Hold
SKILL WORK (10 Min)
Bar Muscle Up
Take athletes through progressions
Kip Swing
Jumping BMU
BMU w/ spotter or bands
For experienced athletes: Strict BMU practice
If BMUs aren't your jam, work on strict pull-ups
MOVE STEADY (20 Min)
Every 4:00 for 20:00
30/20 Calorie Bike or 400m Run or Row
20 Hang DB Snatch (10/side before switching)
10 Tall Box Jumps
NOTE:
The weight and height of the box is in your hands today. Approach this workout as steady state cardio with some classic calisthenics. No rebounding for the box jumps. Smoothly reset after each rep.