Intent for Lifting Work:
- Focussing on good pulling off the ground and speed through each movement.
- Pull the barbell to shoulders and drive it straight off overhead in a good push jerk.
- Don't take more than 3 secs in the rest on the the barbell.
Intent for Conditioning:
- Keep moving - when you get tired get your partner in.
- Stay efficient on the cleans and box jumps.
- On the lunges, set the midline tight and keep control through the reps.
- Hit the last run hard.