4 rounds of
20 box jumps
20 Hang clean and jerk (suggested weight 10-15 pounds)
30 overhead alternating lunges (suggested weight 10-15 pounds)

Note: Notes: Move from one movement to the next with as little rest as possible to no rest in between movements or rounds. However, pace yourself and stay moving! If no bench or sturdy surface for jumps use your stairs. This is a dynamic movement, which means explosiveness; therefore, I need you to jump. No substitutions today for the jump unless you physically can’t or have been ordered by a doctor to avoid impact exercises. For the overhead lunges, when standing up, lead with the back leg and use that leg to put the weight when standing up instead of putting all the weight on your front leg. We performed this workout on week 5, hopefully you recorded the time so you can compare your progress today.