3min:
1X
50 Jumping Jax (JJ)
50 Opp Arm & Leg JJ
10m Forward & Backward JJ
5min:
1x10ea
Leg Swing
Supine Scorpion
V-Roll
Prone Scorpion
Plunch Push Up+WalkOut+Sun Sal
Step Up
Grasshopper
Hop Up
Sumo Squat Touch Down
Ninja Get Up
7min:
Bar Work
MC+HMC+FS+Elbow Ups 10ea
3 Pos. PC 3ea
Drill on Coaches Call
Power Clean 10-20
Kalsu
Cap = 20min
On the minute:
Complete 5 burpees and perform max rep 225/135 lbs Power Cleans on the minute
tell you total 100reps of PC
Goal 5+reps a min
Bar Technique in 10min:
SD+HHMS+SnP+PSB+OH Squat 5ea
MS+HPS+HSB+SB+Sotts Press 3ea
3 Pos. Sn (Pull & Squat) 2ea
Snatch 3
Olympic Lift Training in 25min:
Snatch Push Press -MTR- 2-2-2-2-1-1-1
Zigman Snatch -MTR- 2-2-2-2-1-1-1
Gymnastics in 15min:
5x
Hand Stand Push Up 8-10
Ring Butterfly Pull Up 8-10
Feet Up on Plates Push ups 8-10
Cool Down in 10min:
Static Stretching
