A) 1-2-3-4-5-4-3-2-1 reps of:
Ball Slam, 20l#
B) In 5 min:
* Every time you break, 10 Jumping squat penalty)
– Push to avoid breaking too often
Every Minute on the Minute for 18 Minutes Perform:
1 Squat Clean
Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar.
Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat. Compare jumps and weight from 10/1..
Every 3 Minutes for 5 Rounds complete the following:
20 Calorie Row
20 Jumping Lunges
Row: athletes should complete the row under 60 seconds, scale calories as needed.
Jumping Lunges: athletes should complete the row under 60 seconds, scale calories as needed.
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