STRENGTH
Every minute on the minute (competitors = every 30 seconds)
- 8 x 4 reps Deadlift @ 50% of 1RM [SPEED FOCUS]*
*Dynamic efforts. Work on being explosive and focus on perfect form in the process.
Then...
5 x 5 power cleans working up each set
FOUNDATION
50 – 30 – 20
Wall Ball Shot @ 20/14
Sit-ups
Air Squats
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed