General Prep
1 Set:
1:00 Row (:30 Easy - :20 Mod - :10 Hard)
5/5 Worlds Greatest Stretch
10 Cossack Squats
:20/:20 Side Plank
1:00 Row (:30 Easy - :20 Mod - :10 Hard)
Specific Barbell Prep
3 Sets, building to working loads
1 Pause Front Squat + 3 Front Squats
Pause Front Squat + Front Squat
Every 2:30 x 5 Sets
1+4 @ 70%
1+4 @ 70%
1+3 @ 75%
1+3 @ 75%
1+2 @ 80%
Pause :03 on the Pause Front Squat
*After Each Set Complete 3 Broad Jumps for Distance
Coaching Notes, Strategy, and Goals
Goal: Quality positions and good speed out of the hole in every squat.
Stimulus: Absolute Strength Development
Conditioning
Part A)
4:00 AMRAP
50 Wall Balls 9/6kg,
-Max Calorie Row/Ski
Rest 4:00 minutes
Part B)
4:00 AMRAP
Part A Calories
-Max Wall Ball
Coaching Notes, Strategy, and Goals
Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B
Stimulus: Max Effort Aerobic and Muscular Endurance Output with Built-In Interference
RPE: 9/10
Primary Objective: Stay controlled on Wall Balls to earn time for high-effort calories
Secondary Objective: Pace the row to hit a repeatable number and finish with efficiency on the second effort
