SKILL:
2 sets:
10/10 single leg cone tap ankle drills
WOD:
3 rounds:
400 meter run
20 slamball step up
20 burpees
20 slamball v-up
20 jumps over slamball
20 slamballs
HOME WOD:
WARM-UP:
800m run (or 4:00 of running)
3 rounds:
6 lunge and twist
:20 plank hold
:20 squat hold
5 slow air squats
5 air squats
5 jumping air squats
BODY WEIGHT:
For Time:
5 Walkouts
50 Lateral Jump Squats
10 Walkouts
50 Lateral Jump Squats
15 Walkouts
50 Lateral Jump Squats
20 Walkouts
50 Lateral Jump Squats
25 Walkouts
50 Lateral Jump Squats
*Walkouts – Click HERE for Video
*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.
DB/KB/MB:
For Time:
10 Single DB Hang CJ (50/35)
50 Lateral Jump Squats
20 Single DB Hang CJ
50 Lateral Jump Squats
30 Single DB Hang CJ
50 Lateral Jump Squats
40 Single DB Hang CJ
50 Lateral Jump Squats
50 Single DB Hang CJ
50 Lateral Jump Squats
*Change Hang CJ arm every 5 repetitions
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell
HOME GYM:
For Time:
5 Hang Power Clean and Jerk (95/65)
50 Lateral Jump Squats
10 Hang Power Clean and Jerk
50 Lateral Jump Squats
15 Hang Power Clean and Jerk
50 Lateral Jump Squats
20 Hang Power Clean and Jerk
50 Lateral Jump Squats
25 Hang Power Clean and Jerk
50 Lateral Jump Squats
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over barbell
