For strength today we’ll be working on some barbell cycling. Working from the ground, clean the bar into position and hit 10 shoulder to overhead reps. Immediately back rack and go for 10 alternating lunges. Athletes may choose their own weight but must aim for intensity. Think about a weight that would have you meeting the struggle bus each set around rep 7 or 8.

Strength
Barbell Cycling
Every 3 minutes for 4 sets

10 Shoulder to Overhead
10 Back Rack Lunges

Conditioning

21-18-15-12-9-6-3

Overhead Squats (95/65)
Dumbbell Snatch (50/35)