Growth & Development

A. Front Squat Heavy single

B1. Front rack step ups x 8 each leg  + :30 second rest

B2. Seated box jumps x 3-4 reps ** high box working on explosiveness**  + 2:00 rest walk around  x 3 sets through

 

C. 5 rounds for time

200m run

5 box jumps

10 KB swings

5 burpees

 

Performance

A. Push press 3×3 @ 95% of our 3RM from week 1 of our tester

B EMOM 10;00 **goal is unbroken sets

Even: 15 wall ball

Odd: 35 double under

C. 5 sets  :45 seconds on the clock

12 thruster 75/45 **as fast as possible

+ max bike cals in remaining time holding on to a sprint throughout

+ 3:00 rest between sets

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