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MONDAY | 04.20.2020


WARMUP:

  • 5 ROUNDS squat complex (see below)

  • REST 30-60sec between each set


1 SQUAT COMPLEX consists of:

  • 5 weighted bottom range squats

  • 5 weighted full range squats

  • 5 weighted full range jumping squats

  • 5 unweighted MAX height jumping squats


WARMUP CONT'D NOT FOR TIME:

  • 20 slow cossack squats (10 per side)

  • 3 x 30sec high knees + 30sec butt kickers + 30sec REST

  • 50 PVC pass-thrus


SKILL/STRENGTH: 10MINS PRACTICE

  • sots press: 5 x 3

  • try to go slightly heavier than last week

  • it doesn't take much weight so start with a PVC or broomstick.

  • focus on maintaining a solid air squat with your chest up tall.

  • progressions from Catalyst Athletics


12MIN AMRAP:

  • 2-4-6-8-10-... REPS ground-to-overhead

  • 30 double-unders after each set

(NOTE: choose a moderate weight and make it a personal challenge; use a barbell, kettlebell, single dumbbell (or pair) or anything you got handy. the ground-to-overhead can be either a snatch or clean & jerk.)


- POST YOUR RESULTS TO COMMENTS.

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