Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Squat – 20 min
Fitness: 4×4 – get to same weight as last week and stay with same weight for 4 sets. If you missed last week, work up so that your last set is a moderate load
Performance: 3×3 workups – 75%, 80%, 85% – use spotters for 80 & 85%
Part 2 – Conditioning: Helen (last done Aug 24)
Fitness:
3 RFT of –
- 400m Run
- 21 KB Swings
- 12 Ring Rows or Pull-up progressions
Performance: RX is ON
3 RFT of –
- 400m Run
- 21 KB Swings (24/16k) – KB Swings should be performed to a full vertical swing
- 12 Pull-ups
