10.19.2017

 In Uncategorized

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Run 250m
  • Partner B – Jumprope Singles
  • Partner C – TGU x 1 per

-rotate stations when the running partner returns.

Workout of the Day

A. 5 Sets

  • A1: 3 Position Power Clean (Pockets, Mid Thigh, Below the Knee) – Rest 60 seconds
  • A2: Double Under x max reps in 30 seconds – Rest 60 seconds

B. 4 Sets

  • B1: Push Press x 3-4
  • B2: “Tall” Box Jump x 1.1.1 – Reset and Rest 2 to 3 seconds between jumps. Rest 2 minutes between sets.- Rest 2 minutes

C. In teams of 2, complete the following:

  • Run 800m together w/ Medball (20/14lbs)
  • Ground to Overhead x 40 (135/95lbs)
  • Run 800m together w/ Medball

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