WEDNESDAY

Mobility / General Warmup

1:00/1:00 Couch Stretch

10/10 Kneeling Adductor Sit Backs

7/7 KB Windmills

10 Bootstrap Squats

Strength

Back Squat

Every 2:00 minutes x 5 Sets

3 Reps @ 85-90%

Extra Instructions / Coaches Notes

Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).

Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.

Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.

Conditioning

Fitness

5 Rounds For Time

200m Run

12 Box jump Overs

12 Wall Balls

6/6 DB Snatch

Performance

5 Rounds For Time

200m Run

14 Box jump Overs

14 Wall Balls

7/7 DB Snatch

Box. 24/20

DB 22.5/15

Goals / Stimulus / Objectives

Goal:Unbroken Movements

Score: Rounds & Reps

Stimulus: Pacing / Aerobic Conditioning

RPE: 8/10

Primary Objective: Maintain as close to 4:00 rounds as possible

Secondary Objective: Focus on Consistent paces on the run and push each station