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Training for Wednesday, November 29th

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Warm Up
Group Circle then
2:00 Jump Rope Practice then
3 Rounds
6 Med Ball Squat Clean Thrusters
6 Ski Jumpers
:30 High Plank Hold

Oly Strength Work
Power Snatches
Sets of 3 Touch-and-Go Reps, Climbing for 15:00
*Focus is on power and explosiveness.
*1:30 to 2:00 rest between sets.  Record heaviest set.  We’ll look to go heavier later this month as we ramp up for 1 rep maxes in January.

Workout of the Day
4 RFT
20 Wall Balls 20/14 (Comp 30/20)
20 Med Ball Sit Ups
40 Double Unders
*Double Under Scale is 100 Single Unders

Cool Down
5-10 Up+Down Dogs
1:00 Shoulder + Trap Smash each side
1:00 Calf Stretch each leg
Plantar Fascia Massage with Lacrosse Ball
1:00 Standing Quad Stretch each leg