Strength/Skill

SKILL

EMOM x 10 MINUTES

MIN 1 - HS Walk or HS Hold Practice

MIN 2 - 100m Run @ 50% EFFORT


Workout

6 SETS

AMRAP x 3 MINUTES

5 HSPU

10 Slam Ball 40/20

50m Sprint


-Rest 1:00 b/t each AMRAP-

 

Capacity Work 

6 SETS

AMRAP x 3 MINUTES

5 DB Strict Press

10 Slam Ball Slam

50m Run


-Rest 1:00 b/t each AMRAP-

 

Homework

 CONDITIONING

FOR TIME @ 80%

21-18-15-12-9-6-3

Cal Ski/Bike

100 Double Unders After Each Set

 

STRENGTH

1. OVERHEAD COMPLEX

5 SETS*

5 Push Presses

+

3 Push Jerks

+

1 Split Jerk


-Rest 2:00 b/t Sets-


*Start light and build to a moderate set of the complex


2. EVERY 1:30 FOR 10 SETS

5 Push Jerks @ 70%


3. 3 SETS*

10/10 SA DB Bent Over Rows


-Rest 1:30 b/t Sets-


*Tough Load each set

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