8 Power Snatches (155/115lbs)
With time remaining of 3min, perform AMRAP:
Box Jumps (20″)
Attempt to hit a number of Box Jumps in the first set that you think you can hold over all 5 rounds. This way you won’t go too hard in the first round then have zero intensity left for the later rounds. It also helps mentally for you to have a number you need to hit— it potentially keeps your resting down if you know you only have a few more reps to go to hit your goal.
Beyond Rxd and Rxd: The load is intended to be pretty heavy today, but you should still be able to get at least 2 in a row fresh. You don’t need to do that in the workout, but that is a good way to determine whether the weight is too heavy or not. It should take about a minute to get through the first set of Power Snatches, after that it might take a little longer once you are fatigued, which means there will be between 1-2min left for Box Jumps.
The Box height is the same for Men and Women.
Fitness: use a weight that you can’t do all 8 reps in a row. If you can jump, you can use a shorter box or stack of plates, otherwise it’s ok to do step ups on to a box, or fast step ups on and off a plate works as well. Focus on the explosive, fast movement.