• 15 Second Series

Strength:

4 Sets:

• 1 Shoulder Press + 2 Push Press + 3 Push Jerk
• Bent Over DB Row x 6-8

Skill:

• 200m Farmers/Overhead Carry
• 30 Toe to Bar
• 40 Pull Ups
• 50 Wall Ball

*For the Farmers/Overhead Carry, 1 partner must perform a farmers carry while the other partner performs an overhead carry.  Athletes may trade carries so long as the team is performing one of each carry as they move.

• Mobility

• 15 Second Series

Strength:

4 Sets:

• 1 Shoulder Press + 2 Push Press + 3 Push Jerk
• Bent Over DB Row x 6-8

Skill:

• 200m Farmers/Overhead Carry
• 30 Toe to Bar
• 40 Pull Ups
• 50 Wall Ball

*For the Farmers/Overhead Carry, 1 partner must perform a farmers carry while the other partner performs an overhead carry.  Athletes may trade carries so long as the team is performing one of each carry as they move.

• Mobility

• 15 Second Series

Strength:

A) 7 Sets: (Every 90 Seconds)

• Jerk x 1  All 7 Sets must be with in 90% of your final set. No missess

B) 5 Sets:

• Shoulder Press x 5 @ 80%
• Build to Max Wt. Pull Up

C) 3 Sets:

• Seated Single Arm DB Shoulder Press x 6-8
• Feet Elevated Wt. Ring Supine Row x 6-8

Skill:

• 200m Farmers/Overhead Carry
• 30 Toe to Bar
• 40 Pull Ups
• 50 Wall Ball

*For the Farmers/Overhead Carry, 1 partner must perform a farmers carry while the other partner performs an overhead carry.  Athletes may trade carries so long as the team is performing one of each carry as they move.