COMPETITION – SQUAT

Intention: Building power in the squat and overhead press to prepare for wall balls.

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea

Plyometric warm up (5 mins)
1. Linear pogo’s – 30sec/20sec rest 
2. Lateral pogo’s – 30sec/20sec rest 
3. Single leg alternating pogo’s – 30sec/20sec rest 
Repeat

3 Sets
A1) BB/DB front squat x 8-10 @21X0 
A2) DB push press x 8-10
Rest 60s

B) EMOM 18 (3 rounds)
**The Competition is for the athlete to get the same reps each round. Use white boards.
** Rep range is a guide, the athletes should work hard for 40-45sec so they have a 15-20sec transition to the next station. Coaches explain this to athletes.

1. Wall balls x 10-12

2. Ring rows x 10-12

3. Bike – 6-8cals

4. Burpee box jumps x 8-10

5. Ski – 6-8cals

6. Rest