Friday 4.21.2023

*Coach’s Notes: If you missed yesterday’s Front Squats, and want to make them up today, you can do them in place of today’s Part B, or do them first, then do today’s Part A as your Part B.

“FITNESS”

A. Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Kettlebell or Dumbbell Hamstring March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Banded Pallof Hold x 30 seconds each side

B. Against 3-minute running clock, complete:
180-ft Shuttle Run (in 30-ft increments)
18 Single Arm Dumbbell Hang Clean & Jerks
180-ft Shuttle Run
Max reps of Wall Walks or Hand-Release Push-ups in time remaining

Rest 90 seconds between sets, and complete four sets for max reps

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Segmented Clean Deadlift + Clean Pull + Power Clean

Build in load each set, with a focus on perfect positions.

For the Segmented Clean Deadlift, pause for 2 seconds at each of the following positions: 2" off of the floor; knee; mid thigh. Then stand fully before returning the bar to the floor for your Clean Pull.

B. Against 3-minute running clock, complete:
180-ft Shuttle Run (in 30-ft increments)
18 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb)
180-ft Shuttle Run
Max reps of Wall Walks in time remaining

Rest 90 seconds between sets, and complete four sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible