A) 4 Rounds:
6 Cal Row
7 Cal Row
9 Air Squats
B) 3 Rounds:
10 Russian Kettlebell Swings, 53kg
5 Strict Pull-Ups
3 sets x 8 reps
2 sets x 8 reps
Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.
Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.
Box Jumps, 24”/20”
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.
Power Cleans: athletes should choose a load that they can perform touch and go movements. Scale to the appropriate level.
Box Jumps: athletes should choose a height that they can perform under fatigue/
Rope Climbs: If athletes cannot perform rope climbs, scale to strict pull-ups (3 pull-ups for every 1 rope climb). Or scale the repetitions so athletes do not spend over 90 seconds per round on the rope climb station.
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