Tim is kind of strong!
Strength
Four sets
Front Squat (3-5 Reps)
Rest 10 seconds
Aim for 5 reps each set
Aim for 5 reps each set
Tall Box Jumps (1.1.1.1.1)
Rest 5-7 seconds between singles
Rest 3 minutes between rounds
Aim to increase height each round, note highest jumps (inches) in comments
Aim to increase height each round, note highest jumps (inches) in comments
Conditioning
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Thrusters (95/65 lbs)
30 Double-Unders
immediately followed by,
Three rounds of:
15 Thrusters (95/65 lbs)
30 Double-Unders
Row buy-in should be 85-95% effort to where athlete can finish and get right to barbell. Don’t sprint.
Aim to complete Thrusters in no more than 2 sets every round.
Aim to complete Thrusters in no more than 2 sets every round.