A. GENERAL (6:00)3 sets30 sec air bike or machine or shuttle run25' Crab walk, Forward25' Broad jump
B. MOBILITY / ACTIVATION (2:00)Hip to lat stretch on rig45sec / side
C1. SPECIFIC (8:00)1-2 x 10 Air squats, AFAP10 Empty bar front squats, fastRamp up to 40-50%----Russian KBS5-8 Russian swing at workout weight5-8 Banded russian swings @ Workout weight---4 Front Squats2 Banded Russian swings
C2. SPECIFICRamp up Deadlifts5 @ Weight already on the bar3 @ Heavier3 @ heavier / Workout weight3 @ heavier if needed
4 sets4 Front Squats @ 40-50%, Speed6 Banded Russian KBS4 Front Squats @ 40-50%, Speed
-Rest 1:00 b/w-
Score: Weight on Front SquatsTC: 10 minutesKG: N/A
Scaling OptionsBeginner6 Front Squats @ light6 Russian KBS
IntermediateAs written
5 Round, each for time15/12 Cal Air Bike9 Deadlifts @ 275/185 lbs (or 75%)6 Burpee Broad jumps
Score: Each round for timeTC: 16 minutesKG: 60/43
Scaling OptionsBeginner40 sec, Max cals9 Deadlifts @ moderate to heavy3 Burpees
Intermediate15/12 Cal Air Bike9 Deadlifts @ 225/155 (75%)6 Burpee broad jump
3 sets20 Band squat pull through, fast10 KB Sumo deadlift High pulls
Goal: Post chain development
Warm Up with:
3x5 Jumps onto Plate(s) (straight leg landing)
3 x 3 Tall Clean (speed under bar)
4 x 3 Split Jerk (aggressive feet)
Working Sets:
4 Sets of 1 Clean + 1 Hang Clean
4 Sets of 4 Front Squat (for load) into 4 Jump Lunges (max height)