W/U CONDITIONING:
Burgener warm-up with PVC
skill transfer with PVC
junkyard dog
4x30sec active squat hold
15sec break between sets
additional w/u coach's choice
STRENGTH:
WEEK 1 DAY 2
TECHNIQUE WORK - maintain good form.
light snatches: 4x3
no heavier than 40% of 1RM (or lighter)
work speed & form
METCON:
15-12-9-6-3 REPS:
box jumps 24"/20"
KB swings 55/35
rest 2mins then...
50-40-30-20-10 double-unders
10-10-10-10-10 burpees
POST WOD ACCESSORY:
CORE TABATA:
russian twists
bicycle kicks
- Post results to comments.
