• Mobility
• 2 Minutes Single Jump Rope
• 1x300m run

Strength:

4 sets:

• 3 Shoulder to Overhead (Men 95-135/Women 45/85) Increase each set
• 5 Deadlift Same as above
• 5 Box Jumps (Men 20-30″/Women 16-24″) Increase each set

Skill:

• 5 Shoulder to Overhead 115/75
• 10 Deadlift
• 15 Box Jumps 24/20

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds.

• Mobility