Split Jerk-3 Reps to your limits, Ind for time 10to1 HR Pushup, Pullup, Shuttle Runs

Beginner 6am, 9:30am, 7:30pm

(A) Split Jerks-Work 3 reps at a time to the limits of your movement

(B) Individually for time-10.9.8.7.6.5.4.3.2.1 HR Pushup, Jumping Pullup 

(C) Shuttle Runs-In teams of 2 time remaining 10.9.8.7.6.5.4.3.2.1. Athlete A does 10 Shuttles then Athlete B. This pattern continues until both athletes have completed all shuttles.

Intermediate 6am, 9:30am, 6:30pm

(A) Split Jerks-Work 3 reps at a time to the limits of your movement

(B) Individually for time-10.9.8.7.6.5.4.3.2.1 HR Pushup, Pullup 

(C) Shuttle Runs-In teams of 2 time remaining 10.9.8.7.6.5.4.3.2.1. Athlete A does 10 Shuttles then Athlete B. This pattern continues until both athletes have completed all shuttles.

Advanced 6am & 9:30am & 5:30pm

(A) Split Jerks-Work 3 reps at a time to the limits of your movement

(B) Individually for time-10.9.8.7.6.5.4.3.2.1 HR Pushup, Pullup, 10m Shuttle Run

Coaches Tips-(A) Focus is on foot position, mark it out and hit 3 from 3 before increasing weight (B) If you look at the programming this week and think it looks easy, then I have done my job. The work is done. Game Day is Friday/Saturday, stay focused on this, not monday through thursday.