Warm up
mobilise as necessary
glute activation drills
three rounds not for time
10 inch worm
10 air squats
5 box jumps 30/24
30 second nose-to-wall handstand hold
Strength
Establish a 1RM front squat with NO BELT
Establish a max height seated box jump
Olympic Weightlifting
Establish a 1RM hang snatch
Metcon
"Jackie"
For time
Row 1km
50 Thrusters 20kg
30 Pull Ups
No comments:
Post a Comment