Performance

20 Minute AMRAP. Complete as many rounds as possible in 20 minutes of:
10 Push Press 50/30kg
10 KB Swings 24/16kg
10 Box jumps 24/20”

Fitness

20 Minute AMRAP

Complete as many rounds as possible in 20 minutes of:
10 Push Press 30/20kg
10 KB Russian Swings 24/16kg
10 Box jumps 20/12”

Basics – Box Jump

  • Stand a foot away from the box with chest up, abs and butt on
  • Look straight forward
  • Initiate descent by pushing hips back and keeping your chest and eyes up
  • Synchronize arm back swing with hip dip
  • Make sure arms reach back to full extension as the hips hit peak tension in the dip
  • Explode out of the hole and take off in hollow body position
  • Allow the arms to lead the direction of the body.
  • Slight lean forward is enough to get you on the box
  • Stick the landing in partial squat and arms above eye level