Monday 13/10

PART A - Lower Body Power Testing

Perform 3 x Countermovement Jumps On Force Decks

1. Perform a quick countermovement (dip) and jump vertically with max intent.

2. Maintain hands on hips throughout.

3. Land in the same spot with soft knees and balance.

4. Complete 3 maximal efforts, resting 10-20s between reps.

5. Record best jump height or average (depending on testing protocol).

PART B - Lower Body Strength Testing

Spending 15 Minutes Building To A 3RM Box Squat

1. Sit back to the box under control — light contact only, don’t relax on the box.

2. Drive explosively out of the bottom to full extension.

3. Maintain tightness and posture throughout (braced core, neutral spine).

4. Perform sets of 3 reps until you reach a true 3RM (max load for 3 clean reps).

5. 2–3 minutes rest between heavy sets.

PART C - CONDITIONING

4 Rounds For Time

15/12 Cal Echo Bike
12 Dual DB Hang Squat Cleans @15/10kg
9 Hand Release Push-Ups

Targets Round time: 2:15-2:30 minutes

Target Time : 9-11 minutes