A. GENERAL (5:00)
"Simon Says"
While athletes are running shuttles or around the gym, call out reps of these movements
- Air Squats / Jump Squats
- Push ups / Push ups on knees
- Burpees
- Cossack Squats

B. MOBILITY / ACTIVATION (1:00)
PNF Thoracic Extension
5 x 5 Second press + 5 seconds stretch

C1. SPECIFIC (7:00)
Empty bar
- 5 Front Squats + 5 Push Jerks
Light load
- 3 Front Squats 3 Split Jerks, pause in receiving position
–
Ramp up

C2. SPECIFIC (6:00)
Rope Climb
- 5 Hanging Knee raises on rope
- 3-5 Hang + Foot clamp
- 3-5 Rope Climb pulls
—
Dual KB CShoulder to overhead
5 Push Press (talk about front rack position & rotation)
5 Push Press (talk about rotation in the return for the front rack

Front Squat into Split Jerk
E2MOM x 5
2 + 1 @ 60-75%

Score: Weight
TC: 10:00
KG: N/A

Scaling Options
Beginner
Front Squat + Split JErk
5 x 2+1

Intermediate
As written

EMOM 16
1- 30 sec Rope Climbs
2- 10 Shuttle runs
3- 30 sec Dual KB Shoulder to Overhead @ 53/35lbs
4- 10 Shuttle runs

Score: Reps of rope climbs + Dual Kb Hang clean and jerks
TC: 20 min
KG: 24/16, Beg 11/7.5 dbs Int 20/12

Scaling Options
Beginner
1- 30 sec Rope Rows OR Ring Rows
2- 5 Shuttle runs
3- 30 sec Dual DB Shoulder to Overhead @ 25/15 lbs
4- 5 Shuttle runs

Intermediate
1- 30 sec 1/2 Rope Climbs
2- 7 Shuttle runs
3- 30 sec Dual KB Shoulder to overhead @ 44/26lbs
4- 7 Shuttle runs

3 sets
15 Banded Good mornings
15/15 Lateral Lunges

Goal: Lower Body Accessory