A. GENERAL (6:00)

"Coach Says"
Have athletes run in circles in the gym or shuttles

Call out movements such as:
- Burpees
- Air Squats
- Lunges
- Jumping Jacks
- etc

B. MOBILITY / ACTIVATION (3:00)

2 sets
6 Scap pull ups
6 Scap push ups

C. SPECIFIC (12:00)
Athletes grab bands as needed, Workout weight on Wall Balls & DB Snatch

Wallball
5 Med Ball Squats
5 Air balls
5 Wall Balls
----
Strict Pull ups
2-3 x 3 reps

C. SPECIFIC (cnt’d)
DB Snatch
6 Alternating Deadlift (DB between legs)
6 DB Muscle snatch
6 DB power snatch
----
Push ups
2 x 6 reps

For time
50 Wall Balls @ 20/14 lbs
10 Strict pull ups
50 DB Hang Clean and jerks @ 50/35 lbs x 1
10 Strict Pull ups
50 Push ups
10 Strict Pull ups
50 Push ups
10 Strict pull ups
50 DB Hang Clean and jerks @ 50/35 lbs x 1
10 Strict pull ups
50 Wall Balls @ 20/14 lbs

@ 20/14lbs & 50/35lbs

Score: Time
TC: 26 minutes
KG: 9/6 & 22.5/15

Scaling Options
Beginner
35 Wall Balls @ 14/10 lbs
10 Ring Rows
35 DB Hang Clean and jerks @ 25/15 lbs
10 Ring Rows
35 Hands elevated Push ups
10 Ring Rows
35 Hands elevated Push ups
10 Ring Rows
35 DB Hang Clean and jerks @ 25/15 lbs
10 Ring Rows
35 Wall Balls @ 14/10 lbs

Intermediate
Wall Balls @ 16/12 lbs
DB @ 35/20lbs
Band assisted push ups

In Teams of 3

12 rounds (each partner does 4 rounds)
15 Wall Balls @ 20/14 lbs
12 DB Snatch @ 50/35 lbs
10 Push ups

*Cap at 15 minutes

-Rest 3:00-

12 rounds (each partner does 4 rounds)
15 Wall Balls @ 20/14 lbs
6/6 DB Shoulder to overhead @ 50/35 lbs
10 Pull ups

*Cap at 12 minutes

Score: Time including Rest
TC: 30 minutes
KG: 9/6 & 22.5/15

Scaling Options
Beginner
Reduce reps to 10, 8 & 5
Wall Balls @ 14/10 lbs
DB Snatch @ 25/15 lbs
Push ups on knees or hands elevated
Ring Rows

Intermediate
Reduce push up reps as needed
Reduce pull up reps as needed

Tabata Machine of your choice
8 rounds
20 seconds on
10 seconds off