Strength
Front squats
5-65%
5-70%
5-75%
5-80%
Workout
10-9-8-7-6-5-4-3-2-1
DB snatch (per arm/alternating) – 50/35
Box jump – 24/20
1-2-3-4-5-6-7-8-9-10
**For the workout, you alternate the two movements. The reps for the snatches decrease while the reps for the box jumps increase.
– Both ends of the DB have to touch the ground (see the link above).
– Free hand has to stay off the body.
– Knees, hips, and elbow locked out with the weight overhead for the rep to count.
– Take off with both feet and show full hip extension at the top of the box jump.
Simple, right? Not so much.
These are two full body, hip opening movements – one to move weight, the the other to move your body weight. If you go out of the gate too quickly, those box jumps from 7 on up will start to slow down. I’m not saying to pace yourself, just move with intention on both movements.