Fitness
A. 4 rounds:
1 lateral hurdles 2-3-2-3 drill
-Short rest
5 underhand slam ball scoop tosses
-Rest as needed
Training notes:
–2-3-2-3 drill
-Can modify hurdles by going behind the hurdles rather than “in” the hurdles
–Reverse underhand toss
-Goal here is to move explosively.
Record fastest time for 2-3-2-3 drill.
B. In teams of two, partners switch as necessary—
10 min AMRAP:
10 single-arm DB hang clean & jerks
14/12 row calories
-Into
10 min AMRAP:
8 ball slams
14/12 row calories
Training notes:
-5/arm on DB hang clean & jerk.
-Variation of intervals based upon 18.1
-Know your row pace going into this – this should not be a “fly and die” situation.
Record total reps completed.
Performance
A. 4 rounds:
1 lateral hurdles 2-3-2-3 drill
-Short rest
5 underhand slam ball scoop tosses
-Rest as needed
Training notes:
–2-3-2-3 drill
–Reverse underhand toss
-Goal here is to move explosively.
Record fastest time for 2-3-2-3 drill.
B. In teams of two, partners switch after each round—
10 min AMRAP:
10 single-arm DB hang clean & jerks (50/35)
14/12 row calories
-Into
10 min AMRAP:
8 toes-to-bar
14/12 row calories
Training notes:
-5/arm on DB hang clean & jerk.
-Variation of intervals based upon 18.1
-Know your row pace going into this – this should not be a “fly and die” situation.
Record total reps completed.
