March 30 2016

Fitness:

Absolute Strength/Speed Strength/ Fun
A1. Deadlift 5 x 4-5 @ 21×1 no rest
A2. HPC 5 x 2-3 no rest
A3. Sled Push (heavy) rest 1-2 min
+
5 sets
Shuttle Run (outside)
10 OH MedBall Throws w/ partner
+
3 sets
5 Snatches from hang posiiton w/ bar only
Arm Bar 60 sec
12 Face Pulls from Half Kneeling
rest as needed

***If you are looking to get “stronger” please take longer rest periods

Competition:

Deload/Goal Setting/Play
5 sets
Reverse Sled Pull (length of parking lot)
Yoke Carry 150′ (males OH/ladies FR)
3 TGU Per side
+
Mobility