Tuesday - 11/21/17

Tuesday

A.) Front Squat

- Heavy set of 3

B/C.) 2015 WZA double shuttle + TRL

B.0:00-3:00 3 min cap

100’ broad jump

100 double Unders  

100’ broad jump

c. @ 3:00, 7 min cap

40 toes 2 bar

30 burpees

60’ OH DB lunge 70/50

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C.) Strength accessory

Snatch grip below knee hang hi pulls

10sets x 5reps @ 40-55% of max

3 rounds

D.) accessory

3 rounds

90sec plank

10 max height tuck jumps

3 x 15 one legged weighted glute bridge

3 rounds - goblet squats

12 sumo 

12 normal

12 narrow 

4x15 weighted sit-ups 

E.) Conditioning  

2 rounds

40 cal AD

200m pinch grip 25/15

40 GHD sit-ups  

10 box clear overs 24/20”

-5 mins rest