Strength –

Overhead Squat – 4 x 12 (Light)

Workout –

18min EMOM

1 – 16 X Wall Balls

2 – 14 X Box Jump Overs

3 – 12 X DB Snatches

Strength Notes –

The aim of this strength piece is to work on the cycling of reps at speed. The 12 reps should be at a constant smooth pace without stopping between reps. Athletes should hold across the 4 sets at a weight that is challenging but can be performed unbroken in a touch and go style.