WARMUP
ON OWN get loose - mobility movements (arm circles, leg gates, slow & hold air squats
GROUP - jog 400m
3 lines of walking dynamic stretches [high kicks, broad jumps, alternate lunge twists, burpee broad jumps
GROUP - jog 400m
3 lines of walking dynamic stretches [high kicks, broad jumps, alternate lunge twists, burpee broad jumps
OLY - Snatch & OH Squat
15 minute time cap
work from bar and complete berenger warm up and transfer load.
increase weight and depending on your skill - use this time to work on tech and/or increasing load
work from bar and complete berenger warm up and transfer load.
increase weight and depending on your skill - use this time to work on tech and/or increasing load
1 hang snatch + 1 OH squats
1 snatch (from floor) + 1 OH squat
CHIPPER - 2 person
200 meter sprint
100 med ball partner sit ups 20/14
80 american KB swings 53/35, 44/26, 35/18
60 box jumps 30/24, 24/20, 20/12
40 ball slams
20 straight arm KB lunges
10 wall walks
200 meter sprint
100 med ball partner sit ups 20/14
80 american KB swings 53/35, 44/26, 35/18
60 box jumps 30/24, 24/20, 20/12
40 ball slams
20 straight arm KB lunges
10 wall walks
day 21 of 22 pushups
and... 3rds of dbl unders
and... 3rds of dbl unders
