A. GENERAL (5:00)2 sets15 Jumping Jacks5-10 Inchworm push ups5/5 Reverse Lunge + Knee Drive5-10/side Clam shell raises
B. MOBILITY/ACTIVATION (2:00)"Bang Bang Drill"Take 2:00 to perform the bang bang drill
C1. SPECIFIC (10:00)- 5 Front Squat- 5 Tall Muscle Clean- 5 Tall Power Clean- 5 Tall Squat Clean- 5 Dip Squat Clean- 5 Hang Squat Clean- 5 Squat Clean----Ramp up in sets of 2-3
C2. SPECIFIC (10:00)Deadlifts- 5 Deadlifts @ 30% (or weight on bar)- 5 Deadlifts @ 40%- 3-5 Deadlifts @ 50%- 3 Deadlifts @ 60%- 3 Deadlifts @ 70%---Wall Balls- 5 Medicine Ball Squats- 5 Wall Balls---Practice Round2 Deadlifts6 Wall Balls
Every 2:00 x 55 Squat Cleans @ 50% Across
Score: WeightTime Cap: 10:00Kilograms: N/A
Scaling OptionsBeginner3-5 Squat Cleans, Technical Load
IntermediateAs written
FitnessEvery 2:00 x 55 Cleans @ 50% Across10 Jumping Lunges
For Time7-6-5-4-3-2-1Deadlifts @ 70%21-18-15-12-9-6-3Wall balls @ 20/14lbs
RX+ Wall balls @ 30/20 lbs
Score: TimeTime Cap: 10:00KG: 9/6, Beg: 5/3, Int: 7/5
Scaling OptionsBeginner7-6-5-4-3-2-1Deadlifts @ 70% or RPE 7/1021-18-15-12-9-6-3Wall balls @ 12/8 lbs
Intermediate7-6-5-4-3-2-1Deadlifts @ 70%21-18-15-12-9-6-3Wall balls @ 16/12lbs
Weighted Deadbugs3 x 20 Reps
Goal: Core Accessory