Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
10 x Abmat Sit-ups
10 x Overhead Squat (45/35lbs)
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.
Overhead Squat 3-3-3-3 (75-80%)*
Notes: Athletes should base today’s percentages off the single rep effort they achieved on 09.04.2018.
Post loads to comments.
“Frost Zone”
Complete as many rounds/reps as possible in 12:00 of
6 x Power Snatch (115/75)
12 x Wallball (20/14)
18 x GHD Sit-ups
Post rounds/reps completed to comments.
Skill Development
Complete 4 rounds for quality of
:20 x Ring Support
:30 x Hang from Pull-up Bar
Overhead Squats: 75#
Frost Zone: 4 rounds (65#)
Squats: 3×245# back squat.
“Frost Zone”: 5+16 scaled (75# PS and hang PS).
“Squats – Back Squats” : (first time in 10 months) 165# x 3
“Frost Zone” : 4 + 14 (2 rounds 75#; 2 rounds 55#/20#)