Go Over Tall Box Jump Overs and Deadball Clean Technique
Practice 3-5 Reps at working loads prior to the Primer
Primer
Both Partners Cycle through
5/4 Calorie Echo
3 Box Jump Overs
1 Deadballl Clean to Shoulder
Partner Conditioning
"Sticks and Stones"
12 Rounds for Time, Alternating Rounds (6 each)
9/7/5 Calorie Bike (Echo / Ski Erg)
7/5 Box Jump Overs 30/24
5/4 Deadball Cleans 55/35
*This will be 6 rounds each. One partner will hit the Echo, right into the Box Jump Overs and then tackle the Deadball Cleans before tagging their partner to hit the next round. We are looking for both partners to hit 6 rounds here
Goals / Stimulus / Objectives
Goal: 24:00-30:00
Time Cap: 30:00
Stimulus: Lactate Endurance / Power Output
RPE: 7/10
Primary Objective: Complete the workout with your partner round for round in about 2:00 minutes per round with a total working time of 24:00-30:00 minutes
Secondary Objective: Build pace across all sets. Remember this is 6 sets of equal work and equal rest.
