A. GENERAL (10:00)
Partner Warm up, You go I go
Amrap 5
30 second Machine

"Cone Grab Game"
Members will line up facing each other with a cone or any light object in between them. You will call various body parts that athletes have to touch. The Key word for the cone can be anything you'd like: Snatch, Cone, Squat, etc).

B. MOBILITY / ACTIVATION (3:00)
PNF PIgeon Stretch
5 Contractions / side

Press down 5 seconds, stretch 5-10 seconds

C. SPECIFIC (8:00)
5 @ Empty Bar @ Tempo 4.4.X.1
3 @ light @ Tempo 4.4.X.1
Ramp up Back Squats:
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%

C2. SPECIFIC (6:00)
Walking Lunges
10 Walking lunge Steps
6 Single Dumbbell Walking Lunge Steps
4 Walking Lunges steps, workout weight
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Practice run
20 sec Hard Effort Machine
4 Walking lunge steps

8 sets for max reps
1:00 on :30 Off
Alternate Between:
- Machine Cals
- Mix Grip Walking Lunges @ 50/35 lbs x 2

Score: Reps
TC: 12 min
KG: 22.5/15, Beg 10/7.5, 15/9

Scaling Options
Beginner
1:00 on 1:00 Off
Alternate Between:
- Machine Cals
- Single Dumbbell Walking Lunges @25/15 x 1

Intermediate:
1:00 on 1:00 Off
Alternate Between:
- Machine Cals
- Mix Grip Walking Lunges @ 35/20 lbs x 2

3 Sets
10 Bear Hug Good Mornings
15 Overhead Situps

Goal: Core (Post Chain + Abs)