Strength
4x Heavy Sled Pushes (Athletes can use the plyo boxes loaded with plates as a substitute for sleds if we run out. )
Work
12:00 AMRAP of:
20 Front Squats (no rack) 135/95#
20 Box Jump-Overs 24/20″
15 Front Squats (no rack) 155/105#
20 Box Jump-Overs 24/20″
10 Front Squats (no rack) 175/125#
20 Box Jump-Overs 24/20″
5 Front Squats (no rack) 205/145#
20 Box Jump-Overs 24/20″
* if weight is too heavy for front squats, please scale to a more manageable weight. I would advise athletes start with a lighter weight in order to move through the cycle with constantly add weight. After the training session, please cool-down by getting on the rower or treadmill and slowly bringing heart rate down. Have a great weekend, the weather this weekend in Oakland will be something special.
