Each minute, on the minute, for 10 minutes:Instead of box jumps, I attempted to do 15 double unders. Since I still haven't done my week 1 sectionals WOD, I might as well do as much DU practice as possible before I do.
Perform 2 power cleans
Perform 1 seated box jump
Power clean load should be 70-80% of 1RM.
Box jumps should start from a parallel seated position, with a jump to the highest box possible.
I got 15 in a row the first round, but things were up and down the rest of the time. A few rounds I only got 3-6 before the minute ended. By minute 5, I readjusted my goal to 10, but I didn't even get that for the whole WOD.
But it was still great practice. In the last 2 minutes I started messing around with the "flat footed forward pop" technique -- you know, where you pop up and don't bend your knees much? And to my surprise, I actually got some that way. I've tried it in the past with no luck. It definitely takes a lot less energy than my current style of "high knees in front", so I think I'll consider doing that style in the sectionals WOD. It's also easier to land lightly when you don't jump as high.
Power cleans were at 95#. Felt good to move heavy weight.
My legs are sore from cleans, and squats yesterday. Yay! My hips and back were a bit tight, but I had an amazing session with my chiro after working out, and those areas are feeling nice and loose now -- he's my hero!