A. Snatch
6 x 2, OTM at 60%
B. Clean and Jerk
6 x 2, OTM at 60%
C. Bounding
C. Bounding
Lateral Bounds (6 x 4) – Over and back = 2 reps.
No pause on landing should. These should resemble a “Touch and Go” rep.
Rest as needed between sets. Watch the demo video here.
D. Single Leg Movement
Barbell Reverse Lunge (2 x 10) – 5/side, alternating.
E. MetCon
5 Rounds for time
50m Heavy Forward Sled Push – Heavy enough that is forces a walk. If you can run it’s too light.
15 GHD Sit -ups
Rest 2 minutes between rounds.
On the sled drags choose a weight that is right for you. Remember we are not always after faster times and better scores. Sometimes its about the stimulus not the score.
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