A. Warm Up
OTM for 10 min
even - 5-10 burpee
odd - 30 DU’s/ 50 singles/25 lateral jumps over rope (bunny hop)
B. Activation
3 sets for quality
HS Hold (no minimum time, max 30 sec)
Hanging L-sit from rig (accumulate 30 sec)
Single arm kb oh Squat 5 reps /side
B. Strength
Front Squat @ 22X2 (2 down, 2 second pause)
3x6-7, increase on last week
Rest 2 min
C. Conditioning
In pairs
5 sets
10 thursters @ 40/30kg
10 burpees
Rest 1:1 (while partner goes)