Friday November 2nd, 2018

AM WORK
Hurdle/ Box Jump Relay: 
8 rounds:
Set 10 x 30"/24" boxes or hurdles. Rebounding jumps between reps.
200m run as your rest, 3/10 RPE.

Plyometrics: 
5 x
3 banded Deadlifts, 70% + bands.
5 straight leg box jump, 20/ 18"
10 Max height jumping air squats
AMRAP 0:30
Burpee broad jump.
*Each broad jump must be your height.

PM WORK
FRONT SQUATS
Every 90s x 8
1 heavy single - build across each rep

BATTERY 
0-4mins
20 Burpee to 6in
24 Snatch@45/30
4-8
20 Burpee to 6in
20 Snatch@60/40
8-12
20 Burpee to 6in
16 Snatch@75/45
12-16
20 burpee to 6in
12 Snatch@90/50
16-20
20 Burpee
8 snatch@100/55
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