April 26, 2019 – Strength and Conditioning

Build to daily 1RM

A. Overhead Squat 1RM

1 Overhead Squat @ 100%

B. Overhead Squat 2 Sets

Overhead Squat
– 2 sets of @ 60%
Rest as needed

2x ME sets
60% of AKB Sq Jumps > Heavy

C. 5 Rounds For Time of Kettlebell Sumo Squat Jumps and Wall Ball Shots

5 Rounds for Time:
8 Kettlebell Sumo Squat Jumps
16 Wall Ball Shots @ 9/6 kg
no rest – right into…

D. 5 Rounds For Time of Double-Unders and Overhead Squats

5 Rounds for Time:
30 Double-Unders
3 Overhead Squats @ 70%

70% of A

E. Body Armour

Body Armour
Post Class optional Extra
Perform 3sets of:
-10 Single arm KB Snatch (ea way)
-30 Weighted Russian twistsScoring: Not Scored
Time Cap: 12 minutes

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