100m Run
12 Medball Bear Hug Squats
50m Sled Push
100m Run
12 Medball Squat Cleans
50m Sled Push
100m Run
12 Wall Balls
50m Sled Push

Strength
Review the tempo pull power clean

Then Every 90 seconds for 15 Minutes
2 tempo pull cleans heavier than last time we did this. (april 7th)

Wod- we are going to adjust the sled distance so we can do this on the turf and keep the time domain within 30 to 40 seconds per sled push.

Teams of 3
AMRAP 12 minutes
Wallballs, AHAP
100m Empty Sled Sprint
Rest

On go, athlete 1 begins max wallballs while athlete 2 sled pushes 100m, and while athlete 3 waits for their turn. Once the sled pusher returns, athletes rotate in the order shown.

Athletes who can repeat sets of 20+ wallballs with the standard 20/14lb ball should use a slightly heavier ball. Score is total wallballs.

Feel: Gas

Pacing: Reach

Target Score: athletes have a ball weight that allows them to wallball for the entire time their parters are pushing the sled.  Scores will vary based on sleds.

Firebreather Score: athletes have a ball weight that is heavier than the standard 20/14lbs and that allows them to wallball for the entire time their parters are pushing the sled. Scores will vary based on sleds.

Scaling:

• Wallball: Athlete will be performing :30 to :40 second sets of wall balls (15-20 reps) at a time. Goal is to stay in 1 unbroken set each round
• Sled: Should take roughly :30.
• Sled push alternatives:, 100m Sandbag run 150/100lbs, 100m Farmer’s carry run 70s/50, or 12/9 Calorie AAB or higher damper C2 Bike (6+).

Coach Focus: We are looking for two athletes to be in perpetual motion from start to finish. Most athletes will elect to grab their standard wallball, but if an athlete is proficient in this movement they should use a ball that is heavier than normal. Each athlete should spend 2/3rds (~8min/ea) moving.