Kneeling jump to box jump
Warm Up
Amrap 5minutes
30sec Row/Bike/Ski
7/7 Single leg RDL
5/5 Seated KB press
Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
Weightlifting
Kneeling jump to box jump 1RM
TC: 8 mins
Score: Box height
Scaling options
Max box jump
Workout
EMOM 10minutes
12/9 Cal Row/Ski
20 KB swings 24/16kg
-into-
5 RFT
12/9 Cal Row/Ski
20 KB swings 24/16kg
TC:10 min
Score: Time of the second part
SC
12/9 Cal Row/Ski
15 KB swings 24/16kg
FIT
9/6 Cal Row/Ski
15 KB swings @ Moderate
Accessories
4 sets
10/10 Single arm DB Row on Bench @mod
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