Warmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift ,
Health and Fitness
A. 4 sets:
A1. Back Squat x 6-8 @ 21X1, rest 20s
A2. Squat Jumps x 10, rest 60s
A3. Front Plank x 45-60s, rest 60s
B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
10 Thrusters
10 L-sit Overhead Press
Classic
Warm up continued: build to 65% (4-6 reps with empty bar, 35%, 45%, 55%)
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 82%
(athletes are allowed only on full breathing cycle at the top of the lift –exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
10 Thrusters (95/65)
8 HSPU or L-sit Overhead Press
*Try to keep each round under 2:30. Scale back if needed.
D. Mobility: Foam roll, Couch stretch