EQUIPMENT: KB (53/35), Barbell (95/65)(Rx+: 115/85)
WARM-UP:
*Active Stretch
-then:
*400m Run around both buildings
*10 x Squat Jump + 10 x Lunge Jump in each of 4 corners
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SPEED SET #1:
5 Rounds for Time -
*100m Sprint
*Seconds it Took to Run 100m = # Reps x Tuck Jump
(you determine your rest b/w rounds based on minimum rest req’d and clock calculations)
STRENGTH SET #1:
5 Min. Unbroken: Hang Power Clean
*@ Every Pause/ Break: 5 x Burpee-Lat Hop Over
SPEED SET #2:
4 Rounds for Time -
*100m Sprint
*Seconds it Took to Run 100m = # Reps x Tuck Jump
STRENGTH SET #2:
5 Min. Unbroken: Behind-the-Neck Push Press
*@ Every Pause/ Break: 4 x Star Burpee
SPEED SET #3:
3 Rounds for Time -
*100m Sprint
*Seconds it Took to Run 100m = # Reps x Tuck Jump
STRENGTH SET #3:
5 Min. Unbroken: alt. KB Clean and Jerk
*@ Every Pause/ Break: 3 x Dive Bomb Burpee
SPEED SET #4:
2 Rounds for Time -
*100m Sprint
*Seconds it Took to Run 100m = # Reps x Tuck Jump
STRENGTH SET #4:
5 Min. Unbroken: alt. Barbell Lunge + Lateral Front Foot Hop (a.k.a. "Split Squat Plyo")(65/45)(Rx+: 95/65)
*@ Every Pause/ Break: 2 x Reverse Burpee (Deck Squat + Tuck-Up to Handstand)
SPEED SET #5:
1 Round for Time -
*100m Sprint
*Seconds it Took to Run 100m = # Reps x Tuck Jump
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