A) 5:00 Running Clock

8 KB Swing 35lb/26lb
40 yd Sprint
4 Knee to Elbow
Rest 20 sec

B) For Completion

3 Burpee
10 yd Bear Crawl
6 Burpee
10 yd Bear Crawl
Rest 30 sec
6 Burpee
10yd Bear Crawl
3 Burpee


Establish Heavy Single
Heavy singles are generally 90-95% of an athletes 1 Rep Max

A) 3 sets x 3 reps @ 70% of Heavy Single
B) 1 set x 3 reps @ 90% of set (A)
C) 1 set x 3 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B)

-Rest 2 Min between sets

Strength Tip

Point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes
Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time during the squat/catch

Bench Press (Bodyweight)
KB Swing (73lb/53lb)
40 yd Sprint

*15min Time Cap

*Reps are assigned to Bench Press and KB Swing

Workout Tip

You’re going to want to sprint this as fast as possible, jogging won’t save you! Remember your fundamentals for sprinting, drive your arms to carry momentum. Rest at the top of the bench press and avoid re-racking during the set. KB swing is meant to be heavy, keep a neutral spine and drive with your hips.

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