Hip/Glute SMR (5 min)
+
30s Squat hold
12 Banded RDL
12 Air Squats
30s Wall Squat hold (back against wall, knees at 90 degrees)
12 Front Step Lunges
10 Squats w/ Barbell if doing 20 rep BS
+
(Before Aerobic Power Workout)
Review Power Snatch and Overhead Squat
Squat Endurance
Below OI:
30s on/20s off x12 alt.
1: Air Squats
2: Front Step Lunges
OI-B:
3×8 Bulgarian Split Squats
B<: 20 Rep Back Squats
Weight should be added to the bulgarian split squats and 20 Rep squats as compared to last week. Members may test their squat endurance during this portion if previously untested OR if coach approves a level up attempt.
4 Rounds:
10 Burpees->Bodybuilders->To box
12 Power Snatch 75/55->55/35->American Kbs
10 Box Jumps 24/20->20/14->Step-ups
12 Overhead Squats 75/55->55/35->PVC
200m run
Athletes should try to keep their heart rate above 90%, with heavy breathing. Have them focus on keeping their breathing consistent and movements unbroken and fluid throughout.