3/1
Warm Up: 3 x through of: Ladder with obstacle agility-high hurdles
Stretch Circle:
Max Box jumps…….. tester
Skill: *High Hang Squat Clean- PVC pipe some with training bar
* strict and Kipping Pull ups
Workout: 12 min of:
· 5 High Hang Squat cleans
· 5 Pull Ups- banded
· 20 Jump ropes
Friday: 3/4
Warm Up: Plank Walk outs- Knees 2 elbows- Tuck jumps- Soldier walks 4 min
Stretch: Dynamic shoulders and hips
Skill: The snatch- Warm up with PVC
A1: DB Powell raises 8 reps x 3 sets
A2: Straight leg raises with ankle weight if needed 8-10 reps x 3 sets
Workout:
15-12-9-6-3 of:
· snatch DB single arm or PVC pipe
· Push ups- banded
· Sit ups
· 20 M sprint after each round