| Wednesday |
| Warm Up |
| – 2x: FLR Knee to elbow cross body tap x 12 + push ups x 5 + prone chest stretch x 4 – 2x: Band pull apart x 15 + wall lat stretch x 60s – 2x: Barbell muscle clean x 10 + Front squat x 10 (barbell only) |
| Strength |
| – 2x: Hang power clean x 10 (focus on elbow speed and landing) + Speed skater (big jumps x 10 total) – 2x: Hang power clean x 6 + Broad jump x 8 (Load – Jump – Land – Reset) – 2x: Hang Power clean x 4 + KB Squat jump x 12 *Do not hit 100%. Focus more on keeping speed as weight increases. |
| Work |
| 10 Minutes: – KB Push press x 8/8 – Russian Twists x 20 – Pull ups x 10 – KB Biceps curls x 12 Then: 5x: Full court side shuffle >< + Sprint >< |
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