NOTES ABOUT TODAY’S TRAINING

– Strength: Week 1 of Speed work with the Sumo Banded Deadlift. Focus on speed and perfect technique today.
– Metcon: a Testing piece that will challenge you from head to toe but also your ability to pace/breath. Do not underestimate this one. Loading should be light.

STRENGTH

1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
– to a moderate height
2) Speed Sumo Deadlift against a band: 8 x 3 @50% of 1RM from 10/21 + band resistance, every 60s.
– reset reps
– take 3-4 sets to build to work set.
3) Warm-up Power Snatches + Wall Balls

CONDITIONING

“Snatch Balls”
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall balls (20, 15)

L3: (75, 55)
L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8)

EXTRA CREDIT

Banded Alphabets x 3 sets each side. Rest as needed.