WARM-UP

2 ROUNDS
8 Bootstrappers
10 Elbow Punches
8/8 Calf Raises
10 Cat Cow

Into…

1 ROUND
8 Air Squats
10 Barbell Good Mornings
8 Step Ups
10 Hang Muscle Cleans

Into…

1 ROUND
8 Front Squats
10 Deadlifts
8 Box Jumps
10 Hang Power Cleans

WORKOUT (PERFORMANCE)

1.) AMRAP x 10 MINUTES
15 Box Jumps (24/20)
10 Hang Power Cleans (115/75)
5 Front Squats

(Score is Rounds + Reps)

KG BB: (52.5/35)

-Immediately Into-

2.) ON AN 8:00 RUNNING CLOCK…
Build to a Mod-Heavy to Heavy Complex…
1 Deadlift
+
1 Clean*
+
1 Hang Clean*
+
1 Front Squat

*Option for Squat or Power.

(Score is Weight)

WORKOUT (FITNESS)

1.) AMRAP x 10 MINUTES
15 Box Jumps (20)
10 Hang Power Cleans (75/55)
5 Front Squats

(Score is Rounds + Reps)

KG BB: (35/25)

-Immediately Into-

2.) ON AN 8:00 RUNNING CLOCK…
Build to a Mod-Heavy to Heavy Complex…
1 Deadlift
+
1 Clean*
+
1 Hang Clean*
+
1 Front Squat

*Option for Squat or Power.

(Score is Weight)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Overhead Work
3 SETS
:30-:45 Bottom of Overhead Squat Hold
12-15 Banded Face Pulls

-Rest As Needed b/t Sets-

(No Measure)

2.) 3 SETS
15/15 KB Side Bends
30 Alt. Plank Hip Taps
:30 Tuck Hold

-Rest As Needed b/t Sets

(No Measure)