Every 3 minutes...Wallballs, Box jumps, Snatches

Bench Press

Athletes will spend 12 minutes working on sets of 8-10 reps.

Focus on tempo when lowering the bar to the chest and be fast and strong when driving up. Do NOT go to failure.


Every 3 minutes for 18 minutes (6 cycles), complete:

15 Wallballs (20/14)
12 Box jumps (24/20)
9 Hang power snatches (75/55)

*Athletes will have the option to increase reps and loading if their coach agrees. Reps will go to 18-15-12 and loading will increase to 115/85.