FITNESS & AIM
A. Four sets of:
Front-Foot Elevated split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds
B. Four sets for max reps against a 3-minute running clock of:
Run 300 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes
SPORT
A. Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
*Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
B. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.
C. Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
D. Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds