Wednesday 9-19

warm up
jump rope for 2 minutes, work on double unders but keep moving
5 of each
gh raises
reverse hypers
ohs

burgener warm up

skill/strength
7×1+2 clean +front squat
done as a complex, this is one FULL clean and 2 more front squats, work to as heavy as possible. rest 1min between sets.

functional fitness
3×5 front squats adding weight only if form is solid

conditioning
run 400m
2x
10 kb snatches rt(35/20)
10 kb snatches lt
10 kb swings
run 400m

functional fitness
run 400m
2x
10 kb swings
10 kb high pulls
10 kb swings
run 400

So, run 400m, go 2x through the movements, then run another 400m.

stretch
hamstrings
calves
quads

An instructional video on how to perform broad jumps when rx’d in the warm-up: