Warm Up:
Row tabata at 24 SPM
Squat therapy
Review: OHS
We are just working this position and movement without a lot of load, this is just about mechanics so use a dowel/barbell/or add weight to working weight of around 40%
Rep scheme and rest is up to you. This is just time to work the movement and get feedback from your coach.
WORK:
5 RFT
2 Blvd length Single Arm OH DB Carry (alt arms each length) use KB if we run out of DB
5 heavy sandbag bear hug squat
Hand over hand rope pull (2 blvd lengths)
100m Sprint
Use as heavy of a weight as you can the single arm overhead carries and sandbag squat. Sled weight should be minimum body weight. Any less than that is Rx2.
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