Today we’ve got workout 2 of the Pound4Pound. It starts off nice and easy, you get some volume in through the middle, then intensity at the end!
Build up to a heavy set of 2 Shoulder to Overhead before starting the workout.
W.O.D.(a)
In 4 minutes complete:
10 Front squat (50% of bw if under 90kg/65kg, 40% of bw if over 90kg/65kg or masters 40+)
10 Box Jump
10 Clean
If you complete reps within the 4 minutes, rest until the clock gets to 4.00, then you have another 4 minutes to complete:
14 Front squat
14 Box Jump
14 Clean
If you complete the reps again you are awarded another 4 minutes to complete:
18 Front squat
18 Box Jump
18 Clean
If you complete the reps again, you are awarded another 4 minutes to complete 22 repetitions of each exercise. Each time you complete a round within the allotted 4 minute time cap you are awarded another 4 minutes to complete the round with 4 more repetitions, per exercise each time. When you can’t complete the round within the 4 minutes, part b starts immediately and you have 4 minutes to find your 2RM shoulder to overhead.
W.O.D.(b)
Find your 2RM Shoulder to overhead
4 minutes
