A. GENERAL (6:00)200m Run / 1 minutes machinethen2 rounds25' Bodyweight walking lunges25' Duck Walk25' Samson Stretch
6 minute cap
B. MOBILITY / ACTIVATION (2:00)
Hip 90/90 + Raise10 total reps
C. SPECIFIC (6:00)6 Air squats as fast as possible3 Eccentric front squats, with fast ascent (empty bar)6 Air Squats as fast as possible3 Speed front squats, Speed---Ramp up to 40%
C2. SPECIFIC (6:00)DeadliftRamp up to workout weight in 3 sets---Practice round30 seconds high knees5 Deadlifts @ workout weight5 Box Jumps + step down
Score: Weight on Front SquatsTC: 15 minutesKG: N/A
Scaling OptionsBeginner2 Front squats @ light3 Broad jumps
IntermediateAs written
Amrap 10 minutes10 Deadlifts @ 225/155 lbs10 Box Jumps @ 24/20", step downRun 200m
Score: Rounds & RepsTC: 10 minutesKG: 100/70
Scaling OptionsBeginner8 Deadlifts @ 95/65 lbs8 Box Step ups @ 20"" / Plate jumpsJog/Walk 200m or Bike 1:00
Intermediate10 Deadlifts @ 185/135 lbs10 Box Jumps @ 24/20", step downRun 200m
3 sets60-90 sec Sorenson hold on GHD or bench
Post chain isometric strength