Friday 4/5

WARM UP

3 rounds:

10 meter broad jump

10 wall ball

10 overhead squat

SKILL

Box jumps

10 x 1, building to highest

*These are static jumps (no stepping to gain momentum)

WORKOUT OF THE DAY

For time with partner:

150 wall ball

30 snatches

30 clean and jerks

RX: (20/14) (135/95)

55+: (20/14) (115/75)

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

“Dirty Thirty”

For time:

30 box jumps

30 jumping pull ups

30 kb swings

30 walking lunges

30 push press

30 knees to elbows

30 back extensions

30 wall balls

30 burpees

30 double unders

*30:00 time cap.

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