Strength

E2MOM for 16 Minutes

3 Front Squat  (working from the floor)

Work up to a moderate weight and perform 3 repetitions every 2 minutes for 8 rounds.  Take the barbell from the floor and perform a squat clean for your first rep. If you are new to the barbell movements keep the load light and perform a power clean and check that your setup is correct before performing the front squat.  Your elbows should be up and pointing out and your squat stance should allow to reach full depth with your knees tracking over your feet.

WOD

For Time

21-18-15-12-9-6-3

Kettlebell Swing 32/24kg
Box Jump 24/20″

Off Ramp WOD

For Time

21-15-9

Kettlebell Swing
Box Jumps

If you’d like to try bumping up the weight you can perform the swings “Russian” style, to eye level rather the all the way overhead as a scaling option. The box jumps can be performed to a lower box or as step ups.