Monday

22
Dec

Monday

Warmup: 15 minutes
Foam roll hips and sore areas
3 Rds
Squat x 10
Lunge x 10
Push-up x 10
Run/row 400
Remainder of time:
10 kbs
5 tgu
Strength:
Boxes belt squats 3 x 8-10
-use the WTD dip belts and stand on 2 boxes, squat below parallel letting the weight drop between the boxes. The idea is get around 40% of your back squat but we can play around with it since it’s the first time. Use plates or kb to load weight.
Efficiency : wall balls 3 x 20 hvy
Conditioning:
For time
50 box jumps
40 deadlifts 185/135
30 box jumps
20 clean 135/95
10 box jumps
Extra work:
Snatch 18 singles @ 80%
3 x 3 high pulls @ 80%
Front squat 6 x 2 60%