Friday October 5th, 2018

AM WORK
Hurdle / Box Jump Relay
3 Sets 
10 x 24"/20" boxes or hurdles.
Rebounding jumps between reps.
200m run as your rest, 3 out of 10 RPE.

 

PLYO
5 x
3 banded Deadlifts, 45% + band tension
20 jumping lunges
10 Banded KB swings, 24/ 16
AMRAP 1:00
Burpee broad jump.
*Each broad jump must be your height.

PM WORK
FRONT SQUATS
Every 1:30 x 6
3 x 1+1/4 reps@75%

ACC.
Every 1:30 x 5
4 Hang snatch Pulls, 80%
2/1 legless rope climbs
2/1 Rope climbs

BATTERY WORK
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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