Warmup
Time: 15
200m Run
+
5 Inch Worms
5 Broad Jumps
10 Scap Pull-ups
20 Banded Tricep Extension
12 Russian KBS (moderate weight)
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
Test Weightlifting
OR
Weightlifting work:
P<: Build to heavy CJ
OIII-BIII: 3×3 Power-Clean
YIII-OII: 3×8 Hang Power-Clean
YIII>: 3×15 Russian Kettlebell Swings
Athletes should work on explosive hip extension and crisp movement. Remind them to build slow and work on perfect technique even at lighter weights.
Part 2
Time: 30
Primary: Ventilation - Secondary: Plumbing
Test Rowing
or
Test Aerobic Power Intervals
Members should partner up to judge/count for each other.
OR
20 minute AMRAP:
20 Box Step-ups 24/20->20/14
20 Russian Kettlebell Swings 53/35->35/26->26/18
20 Wall-balls 20/14->14/10->10/4
400m Run
Rowing: Athletes should focus on keeping the breathing consistent throughout. For the Row remind athletes that this is long and should be conservative on their pacing from the start. It’s better to speed up half-way through than watch your pace drop off.
API: Athletes should focus on staying consistent throughout all the intervals. Pacing in the beginning will pay off in the end, remind athletes to keep breathing and movement consistent. Perfect form will help them maintain their pace throughout.