3 rounds for quality of:

10 Front Squats, pick load

2 Broad Jumps

* Rest 2 mins

Front Squats- 60-65% 1RM

Taking a deep breath in at the top and breathing out coming out of the squat will assist with stability and core engagement
Elbows should stay high during the entirety of the lift and athletes can think about “chasing the elbows” out of the squat to keep them elevated.
For the broad jump, athletes should be very mindful of their broad jump capabilities by doing a few practice jumps to achieve a realistic distance.
Load the hips and jump and swing the arms at the same time to cover the farthest distance possible. Landing should be controlled and balanced.
Be explosive with your arms and hips while focusing on pulling your knees up high.
As soon as athletes finish their front squats, they should be transitioned to the jumps within 10-20 seconds.

10 rounds for time of:

1 Power Clean, 205/135 lbs

4 Shuttle Runs, 50 ft

TARGET SCORE
Target time: 7-9 minutes
Time cap: 12 minutes

STIMULUS and GOALS
Workout is scored by total time. Stimulus is moderate intensity, with shuttle run intensity considering the heavy clean attempts (meaning athletes should pace the shuttle runs to where they can immediately move to the bar and perform a successful rep after a 7-10 second setup).

Push the pace with a manageable effort that does not hinder our ability on the barbell. Rounds should be consistent across the majority of the workout, with the mindset of increasing pacing on the final two rounds.