2024-02-08

• Barbell should be taken from a rack.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• Score: Enter weight used for each set.

• Reduce Reps
• Reduce Percentage Range
• Sub Dumbbells
• Floor Press

5 Inchworm to Push-Up
10 Push-Ups
10 Empty Barbell Bench Press

Build To 82%.

• Overview: Today's workout is appropriately named, since both movements require an aggressive hip opening to complete quickly and efficiently. How well do you maintain your explosiveness under volume fatigue? Let's find out!
• Box Jumps: About 1:00 to complete.
• Thrusters: About 1:00, no more than 2 sets to complete. Bar should be very light.
• No rebounding box jumps, fully open hip on top of box.
• Score: Total rounds and reps completed.

• Athletes should come out of the gate a bit more conservatively in order to hold off the fatigue that will inevitably set in after a couple sets during this piece.
• Finding a cadence on the box jumps and a pace on the thrusters that allows you to breathe but also keep working will become key shortly after the clock starts.

-Athletes who are more efficient on the barbell thruster may choose to push there, and catch their breath on the box.

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• Reverse Lunges

THRUSTERS

• Reduce Loading
• Sub Dumbbells
• Front Squats
• 30 Air Squats

2 Rounds:
3 Thrusters
3 Box Jumps