Skill Development
Wallballs & Box Jumps

Conditioning
"Meter Maid"
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run

*If unable to run, complete 250m Row or 14/10 Calorie Bike

Extra Work
Barbell Cycling
For Time:
7 Rope Climbs (15′)
6 Power Cleans (205/155)
5 Front Squats (205/155)
4 Squat Cleans (205/155)
3 Clean and Jerks (205/155)
*Athletes choice on squat or power on final three repetitions.

*Programming modified from Ben Bergeron's CompTrain