A1. side to side swing x 10-20 reps x 2 sets
A2. ground kong x 2 sets
B1. forward twists x 4-6 lengths x 2 sets
B2. ground kong x 2 sets
C. On a 30 minute clock:
DOuble Unders x 50
rest 90 sec
Wall balls x 30
rest 90 sec
OH Squats x 20 65/95 lbs
rest 90 sec
strict pulling x 10
Rest 90 sec
I
10 min of joint prep
Double under practice for 3-5 minutes
A. Push Jerk x 4-6 x 5 sets; rest 2-3 minutes
B. Every 3 minutes x 7 sets
strict hspu x 3-5
cleans x 7 105/155 lbs
DDHSPU 4-6
A - Frame 7-8
A1. chest to wall holds x 30-60 sec
A2. Step behinds x 2 lengths
3 sets
B.Four sets
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps (taller than usual. Go up each set
Rest 3 minutes
C. AMRAP in 10 minutes:
Deadlifts 155/225 lbs x 10
Burpees Over the Barbell x 10
Chest-to-Bar Pull-Ups x 10
A1. Chest to wall shoulder openers x 4 sets
A2. rail walking x 4 sets
B. Monkey plants!
C. Push Press or Push Jerk - individualized
D. Run 400 meters or row 400 meters
AMRAP strict chin ups in 60 sec
Rest 60 sec
4 sets