WOD

5 Rounds of 1 minute on each station

Two arm burpee dumbbell deadlift 50/35 lb
Box jump 24/20″
Toe-to-bar
Bear hug sandbag squats 100/70 lb
Rest

Workout notes

The bear hug sandbag squat is a new movement to our programming!  The movement name pretty much tells you everything you need to know in order to try it out but there are a few tips that might make things go a little easier.   The task is to clean a sandbag to your chest and then find some way to support it while you knock out squats.   You’ll want to lock in your arms in some way to add some extra support.  Two options are to grab one wrist with the opposing hand or interlock your fingers.  Be careful with how much pressure you use to hold the bag.  You don’t want to make your breathing any harder than it already is during a workout!  The sandbag squat is probably much harder than a clean so be conservative with your scaling.  The additional weight at the chest will change your center of mass and force your torso to be upright like a front squat so test out some lighter weights before you commit to your load for the workout.  If you are still working on squat technique you can use a light medicine ball and focus on keeping your heels on the floor with your chest up.  Box jump and toe-to-bar are likely familiar to you but the burpee dumbbell deadlifts might not be.  Perform each burpee with your hands on the dumbbells and snap your hips closed so your feet are in position to finish the rep by standing upright with your arms at your sides. Work for as much of each minute as possible knowing that you have a full minute of rest in each round.