Warm Up
3 rounds for quality of:
Shuttle Jog, 300 ft
6 L/6 R Kettlebell Cossack Squats
6 Seated Box Jumps (for height)
14 Alternative V-ups
Weightlifting
Week 10
I. 6 sets: Hang Power Clean (Build to Heavy)
3 x 5 reps
3 x 3 reps
Rest 1 minute between set
II. 4 Rounds for Quality
10 Glute Ham Raise
50ft. Back Rack Carry Walk
Athlete choice on load. Go heavy but unbroken.
III. Every 2 mins fro 12 mins
Front Squat 1x6 at 60% 1RM
Front Squat 1x3 at 75% 1RM
Front Squat 1x6 at 65% 1RM
Front Squat 1x3 at 80% 1RM
Front Squat 1x6 at 70% 1RM
Front Squat 1x3 at 85% 1RM
Conditioning
0:00 - 8:00 mins - For Time
50 Burpee Box Jump Overs
Rest remaining time
8:00 - 16:00 mins - For TIme
50 Pull Ups
Rest remaining time
16:00 - 24:00 mins - 1RM Thruster
Find a 1RM in an 8 min window.
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