STRENGTH: Split Squat: 2 x 12 per @ RPE 7
Athletes should focus on knees over the toes + control through the back knee + strong drive through the front foot. Intensity will be achieved due to increased volume NOT increased loading.
METCON: PARTNER WORKOUT!!
** Athletes will alternate in a you go, I go fashion for the entire 14 minutes:
AMRAP 14 minutes:
5 Banded strict pull ups
7 DB Push jerks @ RPE 6 **
Sandbag hold :60 @ light to moderate
**Athletes should choose a weight that will be challenging, but will also allow them to move well for the entire 14 minutes.