Metcon
For time
21-18-15-12-9-6-3
Overhead squat 42.5/30kg
TTB
Box jump
Target score : 13-18 mins
Advanced: sub 13
Coaches notes :
OHS : no set should require more than sets, ideally 1-2 throughout. Reduce weight for full ROM. If movement is limited then front squat would be the reserve.
TTB: no set should take longer than 1:00 to complete. Otherwise reduce the reps to maybe just doing the same reps each round based on what they can hit, otherwise hanging knee raises or sit ups.
Box jumps: for anyone who can’t jump they could do cals on the AAB
Finisher
5-10 wallwalks
Bike flush x 2-3 mins
X 5 sets
( working on volume here so slow down and focus on doing really solid reps )
