On the 1:30 x 5 Sets:
3 High Box Jumps
3 Deadlifts
*Start Around ~60% 1RM & Build*
* A new round of this strength piece begins every 90 seconds [0:00-1:30-3:00-4:30-6:00]
* Start around 60% of your 1RM Deadlift and build with each set
* These 3 reps should be performed unbroken
* Stand to full extension on top of the box for these higher box jumps
* The height is athletes choice
5 Rounds For Time:
15 Deadlifts 115/75 (Rx+ 155/105)
12 Box Jump Overs (24″/20″)
9 Front Squats 115/75 (Rx+ 155/105)
## DESCRIPTION
* This two part workout features a box and barbell in both portions:
* **Part 1:** High box and heavier weights
* **Part 2:** Lower box and a lighter weight
* A new round of our strength piece begins every 90 seconds [0:00-1:30-3:00-4:30-6:00]
* Start around 60% of your 1RM Deadlift and build with each set
* These 3 reps should be performed unbroken
* Stand to full extension on top of the box for these higher box jumps
* The height is athletes choice
* We expect “Juke Box” to take around 12-18 minutes to complete
* Let’s cap this conditioning piece at 20 minutes
## FRONT SQUATS & DEADLIFTS
* We’ll choose our weight in the metcon based off the more difficult barbell movement: the front squat
* Choose a moderate load that allows you to complete the 9 reps within 2 sets
* The barbell will be taken from the floor for the front squats, not out of a rack
## BOX JUMP OVERS
* There is no need to stand to full extension on the jump overs
* We recommend a jump down or step down instead of the rebounding option
## Aerobic Skill Focus
Not For Time:
16 Minute Recovery Row
[On the 4:00, 8:00, 12:00 and 16:00]:
15-20 GHD Sit-ups
50′ Double Dumbbell Front Rack Walking Lunge
## HOME GYM
AMRAP 15:
40 Double Unders
20 Double Dumbbell Deadlifts
10 Double Dumbbell Front Squats
# GENERAL WARM-UP #
## 30 Seconds Each
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Single Leg Glute Bridge (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Single Leg Glute Bridge (Left) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
Side Plank (Right) [Video](https://youtu.be/ZOK6XWqQeyI
Side Plank (Left) [Video](https://youtu.be/ZOK6XWqQeyI
## Dumbbell Warmup #
10 DB Deadlifts
10 DB Swings
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Presses
# PRACTICE ROUND #
10 Double Unders
4 Double Dumbbell Deadlifts
4 Double Dumbbell Front Squats