Trainer Warmup 15 Min.

Skill: 20 Min. in teams of 3

Competition: 5-5-5-5-5 Back Squat 3 counts in the rock bottom, bounce and quick back up @ 75%1RM 

Fitness: 5-5-5-5-5 Back Squats, heavier than last time. Don´t bother your Coach, how much weight you should put on your bar, simply look it up in your journal!

then

Competition: 

5 Rounds for time: Time Cap. 15 Min.

12 Barbell stationary Lunges @ 35%1RM in Front Rack Position. Do not Drop your BB at any time!

12 Plyo Pushups (dynamic Push Ups Video)

12 Bent over Barbell Rows same weight as lunges. Touch your ribcage on every Rep.

Score: Time

Fitness:

5 Rounds for time: Time Cap 15 Min.

12 Barbell stationary Lunges 20/10kg Front Rack, Do not Drop your BB at any time!

12 Push Ups Handrelease

12 Bent Over Barbell Rows 20/10kg

Score: Time

Dynamic Push Ups, we do them on bumpers or anything you find in the gym, share as necessary. If we run out of bumpers go find a Parking lot; ) or simply clap your hands after the push up before you catch yourself on the floor.