Mobilize, then:
Skill-Based Movement Primer
Four sets for times of:
Sprint Start Row and into …
60 Seconds of Rowing
3 x Large Ring Swings
12 Single Arm Dumbbell Overhead Squats (6 per arm)
Rest 60 seconds
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1-2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Four sets for times of:
15 Burpee Box Jump Overs (24/20″)
15 Overhead Squats (95/65 lb.)
20/15 Calorie Assault Bike or Echo Bike
Rest 4 minutes