- Conditioning: Sprinty Threshold. Athletes should move at their maximal sustainable pace. This should be more aggressive than usual.
- Barbell/Dumbbell Loading: Light enough to hold on for unbroken sets.
Goal: Finish under 20min
Score: Time finished/rounds+reps+time
4 rounds For Time 22 min time cap:
10 Front squats 50/35
10 Bar-Facing Burpees
10 Renegade rowsTotal Alternating 50/35
10 TTB/leg lifts
10 DB snatches Total Alternating 50/35
Sec 2 -10min time cap
Sprints + Box Jump Overs
24/20 box jump overs
10meter shuttle sprints
Set up put all boxes on each side of the sprints. More than 12 athletes - split room starting movements