Wednesday 09-05-18 C

Wednesday, September 5, 2018

Warm Up

Run 600m @easy

+

5 Min EMOM (Jump Rope/Bounding Practice)

Every Min, 30 Sec Practice DU/SU

- If no jump rope plate hops smooth and continuous 

+

2-3 Rounds of

Single Arm Bear To Bridge x 5/side

Squat Jumps x 10

Run 125m

 

Skill Work

DB Snatch 

+

1 Round For Practice and Set Up 

- Make sure to keep db and box together and have running lane avaialble

 

5 Min AMRAP
10 Alt DB Snatches @35/25
5-10-15 Shuttle Sprints
5 Box Jumps @20/16
+
Rest 2 min (Complete 20-25 AB-Mat Sit Ups During)
+
5 Min AMRAP
10 Alt DB Snatches @35/25
5-10-15 Shuttle Sprints
5 Box Jumps @20/16
+
Rest 2 min (Complete 20-25 AB-Mat Sit Ups During)
+
5 Min AMRAP
10 Alt DB Snatches @35/25
5-10-15 Shuttle Sprints
5 Box Jumps @20/16
+
Rest 2 min (Complete 20-25 AB-Mat Sit Ups During)
+
5 Min AMRAP
10 Alt DB Snatches @35/25
5-10-15 Shuttle Sprints
5 Box Jumps @20/16
* Goal is consistency across all 4 amraps, start from top for each amrap

Score: Rate consistency 1-10
 

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