Strength
Back Squat 4×3 (85%), 2×5 (60% – move weight fast)
Conditioning
“Mini Tests”
a) Standing Max Broad Jump (3 attempts)
b) 500m Row for Time
—Rest 5 minutes
c) 400m Run for Time
—Rest 5 minutes
d) Max unbroken set of Wall Balls 20/14lb
WOD Notes: These 4 “mini tests” will measure your power, speed, explosiveness, and mental toughness/muscular endurance (wall balls). The distance on the broad jump will be measured (inches) from your toes when you jump to the back of your heel when you land. You may not put your hands down on the ground when you land. Wall Ball Test – If you mess up before 20 wall balls, you may start over. You must however keep moving the entire time & may not rest at any point during the test (wall ball must send you down into squat each rep).
Reminder: Snatch clinic @ CF Rage is Saturday September 14th at 11:15am. It’s free for all Rage members! Email if you’re interested.
Shout out to Brent (1:25.6) & Rachel (1:38.7) for their 500m Row!