| Wednesday |
| Warm Up |
| 1) 1x: Push up w/step through/rotation x 10 total + Lat stretch x 1 minute 2) 2x: Bear crawl >F/B< + Bridge w/ Reach x 8 3) 3x: Dead hang x 20s + HS Walk/Kick Up/Cartwheel > |
| Strength |
| – 3x: DB Snatch x 5/5 + Chin ups x 10 – 3x: Muscle cleans (increase weight as needed) x 5 + Side plank dip x 12/12 – 4x: Hang power clean x 5 + Broad jump x 5 |
| Work |
| Part 1) 8 sets on the rower of: 30 seconds sprint/20 seconds of rest Part 2) Forward box push >< + KB Clean and press x 5/5 Remaining time Part 3) Plate ground to OH x 10 + Plate sit up x 10 *Part 1 is the timer for Part 2, then switch. Complete 1 and 2 before moving on to 3. |
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