2:00 banded glute activation
Then,
800m Run
Then,
2-4-6-8
Empty Bar Back Rack Reverse Lunge
Empty Bar Strict Presses

Something a little different for strength to day.

Back Rack Reverse Lunge Steps
3×16 AHAP (8 per leg)
Performed in place. Take the bar out of a rack.

10 Rounds
8 Goblet Squats 50/35lbs
16 Alternating DB Hang Snatch 50/35lbs

*goblet squats are with DB holding one end of the dumbbell.

Feel: Cardio

Pacing: Sustain

Target Score: 8-13 Minutes

Firebreather Score: Sub-8 Minutes

Scaling

– Both movements should be done in unbroken sets for all 10 rounds. 

Coach Focus: To meet today’s stimulus it’s imperative that coaches ensure that athletes can do both movements in fast unbroken sets for the entire duration. Challenge athletes to not drop the dumbbell for as many rounds as possible. This should be a fast back and forth workout.