Weightlifting:
Paused Back Squat (3RM )
95%x 3
90%x 3+ (limit to 6)
90%x 3+ (limit to 6)
Accessory
Metcon (Weight)
3x
6R/6L DB Lateral Step Ups
50′ Broad Jump (as explosive as possible!)
12 Jack Knives
6R/6L DB Lateral Step Ups
50′ Broad Jump (as explosive as possible!)
12 Jack Knives
Jack Knife:
Med ball between hands, V Up, Place MB between feet, lower down, bring MB Back up to hands. If you cannot perform with MB, do V-Ups
Med ball between hands, V Up, Place MB between feet, lower down, bring MB Back up to hands. If you cannot perform with MB, do V-Ups