A. GENERAL (4:00)Partner Warm up, in pairs2 rounds10 Burpee over partner (total)10 Alternating step up10 Med ball chest pass
Alternating step ups has athletes going you go I go every rep for a total of 10 reps
B. MOBILITY / ACTIVATION (1:30)Ankle Stretch on Box, knees over toes5 reps each sideC1. SPECIFIC (5:00)6 Tempo jumping squats, unweighted3 Med Ball hip toss6 Tempo front squats, empty bar3 Med Ball Hip toss6 Front Squats, speed, lightly loaded3 Med ball hip toss
C2. SPECIFIC (5:00)Grab Workout weight DBs3 Hang muscle cleans3 Hang Power Cleans---Box Jumps4 Step up overs (normal height)4 Box jump overs (normal height)4 Box jumps, workout height
6 sets6 Front Squats @ 40%6 Med Ball hip tosses
-Rest 1:30 b/w-
Score: WeightTC: 16 minutesKG: N/A
Scaling OptionsBeginner4 Front Squats, light3 Med Ball hip toss
IntermediateAs written
Amrap 12 minutes12 DB Hang cleans 50/35 lbs x 212 Box Jump Over @ 30/24"
Score: Rounds & RepsTC: 12 minutesKG: 22.5/15 (12/8, 15/10)
Scaling OptionsBeginner8 DB Hang cleans 25/15 lbs x 28 Plate Hop over
Intermediate12 DB Hang cleans 35/20 lbs x 212 Box Jump Over @ 24/20"
3 sets of 1:00 on, 1:00 offHollow body rock
Goal: Core accessory