A. GENERAL (6:00)Jog 400m / Machine 2:0025' Samson stretch lunge25' Inchworm walk25' Walking lunges + twist25' Crab walk
B. MOBILITY / ACTIVATION (1:00)1:00 Hollow body to straddle stretchC. SPECIFIC (8:00)Prep All movement for Part A- Bulgarian Split Squat, work up to workout weight- Band resisted broad jump, find the right band to have good forward movement but good resistance- Med Ball lateral toss, practice throw to find right distance from the wall & right stance depending on the athlete
C2. SPECIFIC (6:00)Hang Power Clean5 Hang Muscle clean, Empty bar5 Hang Power clean @ lightly loaded5 Hang power Clean @ Workout weight----DB Thrusters5 DB Squats5 DB Push press5 DB Thrusters
E3MOM x 410/10 Bulgarian Split Squat5 Band resisted broad jumps3/3 Med Ball Lateral toss against wall
Score: Weight on BSSTC: 12 minutesKG: N/A
Scaling OptionsBeginner6/6 Bulgarian Split Squat3 Band resisted broad jumps3/3 Med Ball Lateral toss against wall
IntermediateAs written
5 rounds, each for time10 Hang Power Cleans @ 135/95 lbs10 DB Thruster @ 50/35lbs x 2
Rest 1:00
Score: TimeTC: 15 minutesKG: 20/15
Scaling OptionsBeginner10 Hang Power Clean 65/45 lbs10 DB Thrusters @ 25/15 lbs x 2
Intermediate 10 Hang Power Clean 115/75 lbs10 DB Thrusters @ 35/20lbs x 2
Band resisted Russian step ups, unweighted.3 x 6/6 (Speed!)
Unilateral leg extension & Speed work