6 Slam ball (20lb. W, 25lb. M)
6 Box jump
6 minutes. Count completed rounds and half-rounds for score.
Then, at skill work weight/ height:
60 Slam ball*
60 Box jump**
*Slam ball form should mirror our form for the barbell clean/ snatch, and the kettlebell high pull/ full-range high pull: Legs, hips, arms last with a full lockout at the top and the sequence reversed on the way down.
**The box jump skill we are working today is the quick re-jump. One way to “bait” the re-jump is to leave your head and shoulders over the box with a slight forward lean (lean, don’t bend), forcing a re-jump when your feet hit the floor. Still perform full hip extension at the top and a safe, soft landing. “Receive” the floor- the less noise the better.
Image courtesy of Andrew Hallinan Photography.