A) 3 Rounds:
10m Butt Kicker
10m High Knee
10m Broad Jump
Burpee Box Jumps, 24”/20”
1 set x 8 reps
Objective: this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for a one count one inch off the ground before performing the next repetition.
Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.
Partner A: Row 750m
Partner B: AMRAP:
10 Dumbbell Snatch
10 Hand-Release Push-Ups
Switch partners, then repeat at 500m and 250m
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Dumbbell Snatch: athletes should be able to complete all 10 repetitions in 60 seconds or less. Scale load as needed.
Hand-Release Push-Ups: athletes should complete all 10 repetitions in 60 seconds or less, scale repetitions as needed.