4.4.25 WOD

2rds
200m jog/row
5 Front squats
20 Band pull aparts

Then..

Clean and jerk warm-up

Then..

Box Jumps + clean and jerk (Weight)
Every :90 x 6 sets:

5 Box Jumps
+
3 TNG clean and jerks – Build on feel
–

For the Box Jumps, the goal is to focus on fully opening your hips and landing tall on the box (not in a low squat). Step down off the box and reset after each rep. We want to think about being explosive and generating as much power as possible. Choose your height on the box jumps based off the catch. We want you catching as high as possible on the box. You should be able to step down and reset into your next box jump, not having to stare at the box each rep.

Then….

15 Min AMRAP:

100m Run
3 Squat cleans 155/105 Scale: 135/95-95/65
6 Burpee Box Jump Overs
9 TTB
If you can TNG reps round after round you are going to light. Challenge youself with the clean weight, but you should be able to do quick singles.