In part 1, We begin our second time through the cycle this week starting with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up. In part 2, Set your timer and get ready for a high-intensity challenge! Every 2 minutes, you’ll tackle 20 dumbbell snatches before pouring all remaining effort into as many box jumps as possible until you reach 120. To beat the 16-minute cap, aim to complete at least 15 box jumps in each interval. Focus on maintaining a strong pace through the snatches to maximize your time for the box jumps. Aim for consistency and precision in every movement to get the most out of each interval. Push hard, stay focused, and make every rep count!

Score | Time to complete, add 1s for every rep not complete.

DB Snatch | 1:00 of work.

Box jumps | 15+ reps each round.

Knees Over Toes

The sumo deadlift will expose this fault in athletes more than most movements.  Look for athletes to be actively driving the knees out to keep them tracking over the toes. 

DUMBBELL SNATCH

Reduce Loading
Reduce Reps 
Hang Dumbbell Power Snatches
Plate Ground to Overhead
Kettlebell Swings 
Empty Barbell Hang Power Snatches

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BOX JUMPS

Reduce Reps
Reduce Box Height
Box Step-Ups
1.5 x Squat Jumps
Reverse Lunges 

Athletes need to complete 15 at a minimum to complete under the Cap.