Conditioning: 4 Rounds, rest as needed
50m reverse sled pulls with harness at 60% of bodyweight
“PowerStroke”
4 RFT- 9 Min Cap
12 Strict HSPU
6 Power Snatch (135/95)
FrameWork: Sub kipping hspu or barbell push press for hspu. RWAN
LeanFit: 15/10 cal machine, 24 Heavy Russian KB Swings
Coaches Notes: Use the new harnesses and reverse pull sleds from the back of the dumpster to the blue pole at the back corner of the storage units with the ac unit on the side. Don’t let athletes turn their heads or look sideways when doing the reverse pulls. This should be like a backpedal.
Strict hspu should be able to be done in 2 sets maximum on the first round. If at any point it takes you more than 4 sets on hspu, switch to kipping or barbell push press instead. Power snatch should be a moderate weight (something you could cycle if needed but would probably elect to do quick singles during the workout instead).
