Warm up (8-10)
APA barbell complex
x2 Rounds
6 rdl
6 row
6 fs
6 hpc
6 strict press
6 ohs
6 good morning
6 back squat
Mobility
4 minutes to work on groin and upper hamstrings
Skill
x8min per segment
1: Stance test
- stand in front of your partner
- Take turns pushing and pulling to get opponent out of position
- Check stability at all three positions (stand, half squat, bottom)
2: Turkish get ups (work up to a heavy x2ps)
3: Oh walking lunges (plate/barbell/db)
4: X6 Strict press + 3 count hold at the top @8
Over head squat skill development
x15 minutes workshop
- 3-5 min demonstration
- 10 min practical
Conditioning
For time:
4x6x8x6x4
Ohs
Pull ups
Leg raises