10 V-Roll to Pistol Balance e/s
10 Single Leg Box Jumps e/s
60 Second Barbell Bicep Mash
60 Second Partner Lat / Teres Band Stretch
- Lay on your back and kick your feet up and over your head as if doing a V-Roll. As you kick back forward tuck one heel in close to the butt and try and roll up and onto the foot so that you finish in the very bottom of a pistol. Hold for 3 seconds and work on ankle stability and balance.
- Focus on fast knees to help with box jump height.
Front Squat - 76% x 2 x 6 - (Rest 60-90 Sec)
Power Jerk - 70% x 3 x 4 - TnG from the shoulder
- Pause in the receiving position for 2 seconds on each rep
III. (Barbell) Conditioning
20/16 Calorie Row
5 Hang Squat Cleans 165/110#
5 Thrusters 165/110#