Todays focus, is what I like to call work endurance. Partnering up with someone of similar strength. We are going to start off with a weight that we could complete 10 reps with on a clean high-pull. We are going to do 2 rounds of 10 clean high-pulls and 3min of 20 meter shuttle runs. While one partner is doing work the other partner will be resting. After both partners have completed both rounds we will move onto 2 rounds of 10 front squats at the same weight we used for the high-pull and 3 min of burpee box-hop. One partner will rest while the other partner is working. We will finish out with 16 rounds of 20 seconds work and 10 seconds rest. We will be alternating sets between split jumps and 20m sprints.
Do 2 rounds of :
10 Clean High-pulls followed by 3 min of 20m shuttle runs. Record the number of runs completed for each round.
Do 2 rounds of:
10 Front squats and 3min of burpee box hops. Record the number of burpee box hops completed for each round.
Then 16 rounds of 20 seconds work and 10 seconds rest. We will be alternating sets between split jumps and 20m sprints.