Increase loading over last week
3 sets:
Single arm single leg KB DL x 6-8 each
Sand bag hip press x 6-8 (5 sec pause at top)
Ring support x 30 – 45 sec
8 minute AMRAP
5 Burpee box jumps overs
10 DB Push press
15 Horizontal ring rows
Performance
Front Squats (32X1)
4 @50%, 4@55%, 6@55%, 6@55%, 4@60%, 4@60%
3 rebound jumps after each set
8 minute AMRAP
5 Burpee box jumps overs
10 DB Snatch 50/30 (alternating)
15 Pull ups
Sport
Front Squats (32X1)
4 @50%, 4@55%, 6@55%, 6@55%, 4@60%, 4@60%
3 rebound jumps after each set
3 RFT:
5 Squat Cleans @70%
50 DU
Rest exactly 2 minutes then…
4 RFT:
6 GTOH 135/95
12 CTB Pull ups
