| a) WARM UP:
3 Rounds:
- 5 tempo air squats – take 5s to lower
- Bear Crawl forward – 10m
- Crab walk back – 10m
- 5x (1 dowel pass thrus + 1 dowel overhead squats)
Then, grab an empty bar and do 10 overhead squats |
b) STRENGTH:
- Build to a Heavy Set of 3 Overhead Squats
All repetitions are taken from the rack, and athlete’s can take as many attempts as they would like.
Work for a max of 12 mins. |
| c) WOD:
20 min AMRAP:
- 30 Alternating Dumbbell Power Snatches (50/35)
- 30 Box Jumps (24/20)
- 30 Wall balls (20/14–>10/9’ target)
- 30 Toes to Bar
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| d) EXTRA-CURRICULAR: BIKE CONDITIONING
4 Rounds on the Assault Bike:
- 2:00 Light Effort
- 2:00 Moderate/Fast Effort
|
e) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
|
