FITNESS
A1. Standing long jump
4×1; Rest 30s
A2. Deadlift
4×3; Across; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump far on standing long jumps.
•Use previous weeks to gauge what is a challenging but doable weight for sets of 3 across.
Record weight.
B. For time:
50 row/bike calories
40 wall balls
30 power cleans
20 shoulder-to-overhead
Training notes:
•10 min cap
•Use the same weight for cleans and shoulder-to-overhead.
Record time.
PERFORMANCE
A1. Standing long jump
4×1; Rest 30s
A2. Deadlift
4,3,2,1; Building; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump far on standing long jumps.
•Deadlift weight should be tough but not maximal.
Record weight.
B. For time:
50 row/bike calories
40 wall balls (30 to 10’/20 to 9’)
30 power cleans (135/95)
20 shoulder-to-overhead (135/95)
Training notes:
•10 min cap
•Use the same weight for cleans and shoulder-to-overhead.
Record time.
