WARM UP
AGILITY LADDER DRILLS
SKILL
10 MINUTES TO BUILD TO MAX DISTANCE BROAD JUMP
CONDITIONING
EVERY 4:00 X 6 SETS
30 AIR SQUATS
15 KETTLEBELL SWINGS (AMERICAN)
200M RUN
FOR TOTAL REPS WITH PARTNER
2 ROUNDS OF
3:00 AMRAP HANG POWER CLEANS
1:00 REST
3:00 AMRAP TOES TO BAR
1:00 REST
3:00 AMRAP WALLBALLS
1:00 REST
3:00 AMRAP SHUTTLE RUNS
1:00 REST
CONDITIONING
EVERY 12:00 X 3 SETS
2000M BIKE
75 DOUBLE UNDERS
50 SIT UPS
25 GOBLET SQUATS
#53/35 SCORE IS TOTAL CUMULATIVE TIME WORKING
STRENGTH
EVERY 2:00 X 6 SETS
2 PAUSE* POWER SNATCH + POWER SNATCH
*PAUSE AT KNEE FOR :02
STRENGTH
BACK SQUAT
3X6
START AT 70-75% AND BUILD
REST 2-3 MINUTES BETWEEN SETS
CONDITIONING
EVERY 5:00X 4 SETS
400M RUN
15 FRONT SQUATS
10 BURPEE PULL UPS
STRENGTH
SPLIT JERK REVIEW
10X1 WITH :03 HOLD ION CATCH
CONDITIONING
LEPRECHAUN PUMP
3 RFT
17 CAL ROW
20 PUSH PRESS #50'S/35'S
25 PUSH UPS
CONDITIONING
EVERY 2:00 X 5 SETS
15 ALT. HANG DB SNATCHES
15 V-UPS
REST 4:00
EVERY 2:00 X 5 SETS
10 OVERHEAD SQUATS
10 TOES TO BAR
REST 4:00
STRENGTH
EMOM 10
O- 6 FRONT RACK LUNGES, EACH SIDE
E- 12 RUSSIAN KETTLEBELL SWINGS #70/53
CONDITIONING
AMRAP 12
100M FARMERS CARRY
10 SHOULDER TO OVERHEAD #115/75
20 AIR SQUATS