WARM UP
10:00 dodgeball with “Doctor”
*When athletes are hit with a ball they are frozen in an air squat for for as long as they can hold. Each team has one designated doctor who can unfreeze team members. Once unfrozen they are back in the game. If athlete stands up they are out. If the doctor is hit, they are also out. First team to eliminate all opposition wins.
SKILL
E2MOM 10:00:
Power clean + hang squat clean + front squat + jerk
*Build to heavy.
WORKOUT OF THE DAY
E4MOM 20:00:
5 bench press
10 KB row right
10 KB row left
10 KB Bulgarian split squat right
10 KB Bulgarian split squat left
RX: (185/125) (24kg/16kg)
55+: (155/105) (24kg/16kg)
Lv2: (225/155) (32kg/24kg)
*Push for heavier weight on the bench press. For split squats, hold KB in left hand if right leg is forward and vice versa. Coach athletes to pause at the top of each squat to make sure they fully extend. Score total reps completed.