Strength/Skill

5 x 3

Weighted Strict Pull-up


Workout

EMOM x 21 MINUTES

MIN 1 - 200m Run

MIN 2 - 15 Box Jumps (24/20)

MIN 3 - Athlete Choice

Capacity Work

EMOM x 21 MINUTES

MIN 1 - 200m Run

MIN 2 - 15 Step Ups 

MIN 3 - Athlete Choice

*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

 

Homework

 CONDITIONING

3 Sets  (70%)

10:00 Run


-Rest 3:00-


STRENGTH/GYMNASTICS

E2MOM x 14 MINUTES

1 Push Jerk  + 2 Split Jerk


EMOM x 15 MINUTES

0 - 5

10 sHSPU

6 - 10

5 Burpee MU

11 - 15

10 C2B + 10 GHDs

Comment

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