Strength/Power
10:00 Warm Up Row/Ski/AD
3 x 5 of the following:
Wall squats
Squats
Squat Jumps
Tuck Jumps
Then:
2 x 10 Box Jump @24” box
2 x 5 Box Jump @28” box
Then:
5 x 5 Box Jump @30” box
Then:
Snatch+OHS+Hang Snatch @65#BB
One triplet (1/1/1) every 30 secs for 10 minutes
Then:
1 – 6 Team Box Jump Ladder @ 24” box, 2 rounds
1 – 6 @ 18” box, 2 rounds
Then:
8 x 3 Accelerating Back Squats @70% 1RM (bar + chains to equal total weight)
Rest 1 min btwn sets
Cool Down
10 min row/ski erg
foam roller
