Warm-Up
A) 2 Rounds:
10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl
B) 2 Rounds:
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball Slams
Strength
Back Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of 5@ RPE9 for 2 more sets
Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your 5@ RPE9 of the day!
Workout
30-20-10:
Dumbbell Snatches, 50#/35#
One-Arm Dumbbell Thrusters, 50#/35#
Jumping Lunges
RX+: 70#/50#
AX: 35#/25#
RX: as is
Workout Tip
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.
Dumbbell: Alternate every 5 repetitions for both the snatch and thrusters
Jumping Lunges: push up in the air and switch legs in the air.