CONDITIONING
FOR TIME
50 DOUBLE UNDERS
40 WALLBALLS #20/14
30 BOX JUMP OVERS
20 GROUND TO OVERHEAD* #135/95
10 BURPEE PULL-UPS
20 GROUND TO OVERHEAD*
30 BOX JUMP OVERS
40 WALLBALLS
50 DOUBLE UNDERS
*CAN BE DONE AS A C&J OR SNATCH
POWER HOUR
Warmup:
10-1 Banded Steps
20 Glute Bridges.
Back Squat:
Warmup:
x 10 Empty Bar
x 8 @ 50%
- 1 x 10 @ 62.5% or 6 RPE
- 1 x 10 @ 72.5% or 7 RPE
- 1 x 8 @ 80% or 8 RPE
- then
- 3 x 6 @ 77% or 7.5 RPE
- Then
- 2 sets:
- 1:00 Tempo Squat @ 50% 1RM
- :20 Down +
- :15 Hold @ Bottom +
- :20 Up +
- :5 Hold @ Top = 1:00
- LEGS
- 3 sets:
- 10/10 BB Back Rack Step ups
- *keep one leg on the box and drive through the heel.
- *SET BOX AT KNEE HEIGHT
- -Superset
- 1:00 Alt KB/DB Death March