In part 1, This is the second week of our front squat base progression cycle. Aim to work up to 82%, then complete all three sets at that load as long as you can maintain good form. In part 2, we have a choose your own route workout.  Athletes will aim to complete 45 and 90 reps in whatever way they choose.  We should look to choose a challenging height on the burpee box jumps, but still something we can complete at a steady rate.  Encourage athletes to choose a partition route that will allow them to maintain sets unbroken. 

Score | Time

Target Score | 7:00-13:00 

Stimulus | VO2 Max [RPE 8]

Burpee Box Jump | Challenging height, but able to readily move through reps without periods of rest.  You should be able to complete 10 reps per minute of work.

Wallball | Choose a wallball weight that you could do for 30 unbroken reps when fresh. You should be able to complete 15 reps per minute of work.

Grip the ground

In both our squats we want to target a  grip and twist the ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.

BURPEE BOX JUMPS

Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only

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WALLBALL

Reduce Reps/Loading/Target Height
Single Dumbbell Thrusters
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
135 Air Squats

Some options for partition include:

A) 3 Rounds: 30 Wallballs + 15 Burpee Box Jumps
B) 40-30-20 Wallballs + 21-15-9 Burpee Box Jumps 
C) 5 Rounds: 18 Wallballls + 9 Burpee Box Jumps 
D) 9 Rounds: 10 Wallballs + 5 Burpee Box Jumps 
E) 10 Rounds: 9 Wallballs, 9-8-7-6-5-4-3-2-1 Burpee Box Jumps