A. Work to a heavy 5 rep deadlift and then do an additional 4 sets at that weight.
Beginners: start at a very easy weight and go up in weight with each set if your coach gives you the go ahead.
B. AMRAP in 6 minutes:
burpees x 5
box jumps x 5 20/24" Should be touch and go - a true plyometric. Go down in height if necessary.
Alternating DB or KB snatches x 10 35/55 lbs
There should be absolutely no stopping on this. Reduce reps if necessary.
C. 5-1 wall walks - Not for time.
I want a full bodyline in the bottom. No saggy plank! As little piking as possible. Advanced should "kiss" the wall.
If you are not comfortable with these, do either a 30 sec hold chest to wall x 5 sets or feet on box in as much of a pike as possible, shoulders over hands for 30 sec x 5 sets
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