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[accordion title=”Warm Up/ Skill Transfer”]

-Run 200m @ 90-98 cadence
-100 quality warm up reps of the Box squat . In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-Run 200m, include some sprints.


[accordion title=”Strength”]
-DE Box squat 80% 1RM x 3 x 4-7
-On 1:20


[accordion title=”S&C WOD”]
-400m Repeats x 4
-hold splits to 2-5 seconds


[accordion title=”Assistance”]

Weighted sit ups x 5 x 10


[accordion title=”Cool Down”]
-Immediately walk 5-10m post repeats (perfect walking skill). Then hit the assistance work.

-3X NFT 5-15 reps
Tall Clean/Walking Jerk
Reverse Hypers/OHS
MWOD/Box Breathing


[accordion title=”Intent”]

Wide stance to get your hips strong. This is the final week of the increase in %. Same tempo though to give you a good stimulus. Then run intervals, these are here to keep your training up but rest for tomorrows tests. Pace for 4 repeats and KEEP GOOD SKILL!





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