200m easy jog
20 leg swings (each leg)
10 Tempo OHS w/PVC (3-1-1-1)
OHS UPWARD LADDER
1-2-3-4-5 etc ladder
Find a heavy weight to start on, compete one rep, then 2, 3 so on & so forth until failure.
Athletes should be getting to no more than 8 reps, otherwise they have gone too light
*Rest 2 mins between
Score = Number of total reps of OHS * Load
Try to be aggressive on the weight of the OHS you start with. We’d like you to stay with the weight for the entire cycle.
21-15-9 THRUSTERS / T2B
Thrusters 95/65lbs a) 75/55 b_ 55/35
T2B a/b) High knees