FITNESS
FITNESS
A1. Standing vertical jump
4×1; Rest 30s
A2. Deadlift
4×2; Across; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump high on vertical jumps.
•Deadlift weight should be tough but not maximal.
Record weight.
B. For time:
33 DB snatches, alternating
27 push-ups, hand-release
21 DB goblet squats
15 burpee box jumps
9 sandbag over shoulder
Training notes:
•10 min cap
Record time.
PERFORMANCE
A1. Standing vertical jump
4×1; Rest 30s
A2. Deadlift
3,2,3,1; Waveload; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump high on vertical jumps.
•Deadlift weight should be tough but not maximal.
Record weight.
B. For time:
33 power snatches (95/65)
27 ring dips
21 front squats (95/65)
15 burpee box jumps (24″/20″)
9 sandbag over shoulder (150/100)
Training notes:
•10 min cap
Record time.
