I. Row 2:00
II. 1-2 rounds of
9 Fundamentals x 5 reps each
Impact/Focus #1: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.
Front Squat 1-1-1-1 @ 95% 1RM
Notes: Warm-up weights should facilitate four working sets of one repetition each at 95% of individual Front Squat single repetition maximum.
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Impact/Focus #2: Push/Split Jerk
Warm up as needed before completing the following workload for Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2
Notes: Athletes may increase weights as long as proper form allows.
5-10:00 Metabolic Conditioning