How low can you go ??
warmup 2x
- 5 push up openers
- 10 squat jumps
- planks arounds the world, front 30sec, right side 30 sec, left 30 sec, plank facing up 30 sec
- 10 downward dogs mobility work
Coaches review split jerk and clean
Metcon (Weight) use weight you can split Jerk 50%-75% of 1 rm
20 x
1 squat clean 1 front squat 1 split jerk *increasing weight
Metcom 3 rds
5 bench press AHAP/ MW 30 double unders/ 100 single skips 30 ball slams AHAP/ MW Then: buy out… 800m run with the medball you slammed/ No slam ball
Core Work
25/ 50 medball lean backs 25/ 50 russian twist ea.