Movement Prep:

  • 1 Min Pole Squats
  • 1 Min Bow and Arrow (R)
  • 1 Min Bow and Arrow (L)
  • 1 Min PVC Rack Stretch (30 sec/side)

Warm-up:

8 Min E2MOTM

  • 10 See Saw Steps
  • 10 Kip Swings + 5 Hanging Shrugs
  • 10 Push-up to Down-Dog
  • 10 Spiderman Steps

*Practice Jump Rope Remainder of 2 Min.

  • Barbell Warm-up #1

Strength + Conditioning:

Teams of 2 or 3 Grouped by Similar Lifting Capacity

**One Athlete works at a time

  • 6 Min AMRAP w/Increasing Weight Each 2 Min.
    • Back Squat (Men - 155/185/225 Women - 105/135/155)
  • Rest 3 Min
  • 6 Min AMRAP w/Increasing Weight Each 2 Min.
    • Power Clean (Men - 135/155/185 Women - 95/105/135)
  • Rest 3 Min
  • 6 Min AMRAP w/Increasing Weight Each 2 Min.
    • Shoulder-to-Overhead (Men - 115/135/155 Women - 75/95/105)

Scaling:

  • Choose a moderate starting weight and increase about 15-20 percent each 2 Min.

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