Warm up:

E: Snatch the Cone

T: Jog down/back X4

1:00 Plank

1:00 Jump Rope

1:00 Squats

:30 Ball Slams

:30 Med Ball Press



E: Stop, Drop and Roll: Create a large circle or oval of cones and have athletes spread out in the plank position facing the cones.  On 3-2-1 Go, moving around the cones in a plank.  When the coach calls “Stop, drop, and roll!” athletes drop to the bottom of the push up, complete 1 log roll and then press back up into plank before resuming roving plank.  Focus on holding hips low.

T: Hang Power Clean 



E: 7:00-9:00 AMRAP

Ascending by 2’s for each movement

Jump rope

Push ups

Lunge steps

Ball slams

T: 4:00 AMRAP X2 (2:00rest in between)

5 Hang Power Cleans

10 Ball Slams

15 Box Jumps





Megan Kestel

Written by: Megan Kestel

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