2:00 Banded Glute Activation
Every 2:00 for 6:00
8 Empty Bar Clusters
5 Burpee Box Jump Overs
8×4 Front Squat @ 60% 1RM
Bar is taken from the floor. Must be done in sets of 4, and athletes must drop after every 4 reps. Athletes may squat clean the first rep.
*if you miss a rep, take time off and redo that set.
Rest: As little as possible
Coach Focus: A major goal of GPP lifting, like the Back Squat and the Front Squat are this phase is to blend weights that are typically only see in lifting sessions and have them practiced in a manner that eventually allows the athlete to use them in conditioning pieces.
AMRAP 6 Minutes
DB Thrusters, 50s/35s
Every time you break the thrusters, perform 6 Burpee Box Jump Overs 24/20″.
Score is total Thrusters.
Target Score: 40+ Reps
Firebreather Score: 60+ Reps
– DB Thruster : We are looking for 15+ Reps on the first set of DB Thrusters.
Coach Focus: We want to see athletes work on two facets of their DB thruster today. First, work with your athlete on a solid front rack, where one head of the dumbbell sits upon the top of the shoulder. Second, ensure that athlete are violently extending their hips at the top of the rep to save their arms as they work through the 6 minute window.
5 Rounds (or less)
100 Double Unders
4 Rope Climbs
Dont spend more than 2 minutes on double and 2-3 minutes on rope climbs no matter how many reps you are doing