3 Rounds of:
1 min work max effort of:
Rest 45 seconds after each round. Take no more than 10 seconds transitions between movements during the round.
3 sets x 5 reps @ 70% of Heavy Single or (+5lbs previous session)
– Heavy singles are generally 90-95% of an athletes 1 Rep Max
– Do 3-4 warmup sets to activate your Central Nervous System with a lighter load
– Rest 2 min between sets
Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load.
3 rounds of:
30 Wall Balls 20#/14#
15 Burpee Over The Bar
Your time starts when you start your first 200m run and ends when you finish your second 200m. Immediately start your 3 rounds, do not take your time getting to the wallball. Run your second 200 at your 100% and give it everything you have left.
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