3 x 20 @ as heavy as possible
2 x 30 @ 1 interval down from above
1 x 40 @ 1 additional interval down
Rest 1 minute between each set, and attempt to complete sets without weight going to the ground. Set up from the ground up- root your feet, tuck and brace your midline, and secure your strongest posture. If this drill is easy, you’ve made a mistake. Baseline weights: M- 14kg., 12kg., 10kg. W- 12kg., 10kg., 8kg. Scale to ability.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.
And then, skill work:
Minimum 100 reps with each implement, all at skill work weights. Intersperse as desired.