300m Run
100m Sandbag Carry 50-150lbs
*Sandbag can be held anyhow
Feel: Gas
Pacing: Reach/Controlled Send
Target Score: 2-2:30/Rd
Firebreather: <2:00/Rd
Run: Modify to a 700/600m Air Bike or 300/250m Row if unable to run due to an injury.
Power Clean – Speed
EMOM 24 Minutes – Alternate Movements
1 – 2 Power Cleans @ 65-75%
2 – 2 Ski Jump for Max Height
Drop and Reset )
You will complete each movement 12 times. Ski jumps are performed by starting at your Power Clean catch depth with feet in jumping position and arms down and in line with torso, jump and reach as high as you can from that position. Reset each jump with purpose.
Focus on speed from the knee through hip extension, into turnover. All reps should feel snappy, adjust percentages to keep it that way for all sets.
300m Jog
Line drills performed on 25ft lane
-Toe Walk
-Heel Walk
-High Knees
-Butt Kicks
-Lateral Shuttle
-Frankensteins
-x3 50m Hard Run/Sprint (Easy Jog back to start line)