WEDNESDAY

WEDNESDAY

Jumping Jacks,High Knees,Butt Kicks,Frankenstein Walk,Carioca,Skip for Height,Skip for Distance,Bear Crawl,A-Skips,A-Skips side shuffle,Lunges,Single leg bound

Team Stretch

 

Skill/Strength

Hurdle Bound for height

4×6

Build Up

 

WOD:

3 rds 

Shuttle Sprint Box Jumps Mania

Forward, lateral left, forward. lateral right, forward, lateral left

then 10-15-20m shuttle sprint

TWICE

then rest 1 min

thats one round,. You will do that 3x

 

OLY:

  • 3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%, 75%, 80%, max
  • Clean Pull – 100% (of cln) x 3 x 4
  • Front Squat – 70% x 3, 75% x 3, 80% x 3, 3RM
  • Good Morning – 3×5

 

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