Strength: Take 6-8 sets and build to a 1RM Zercher Box Squat. Zercher squats directly carry over to the deadlift (builds upper back/anterior core). These will be uncomfortable but are a great variation that we will repeat in 12-16 weeks. People can wear long sleeve shirts or knee sleeves on their arms.
Metcon: Manage breathing and pace each round. 18:00 is a generous cap. Adv athletes should shoot for sub 12:00. KB weight should be light and capable of being close to UB for the entire workout. Make sure you don’t spend too much time on the double unders.
Zercher Box Squat: 1RM. Rest 2:00
– Take 6-8 sets and build to a 1RM.
50 Double Unders
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
L2: (30 DU) (45, 25)
L1: (50 Singles) (35, 25) (Burpees no box)