Wednesday Mar 23

Back Squat

Warm Up

3 Rounds

200m Run

10 Wall Balls

30 Sec Double Unders or Single Skips

 

Mobility

 

  • Hamstring
  • Hip

 

Activation

 

3 Sets

 

10/10 Single arm DB Press from full squat

8/8 Banded monster walk

4/4 Split Squats

2 BB Pause Squats

Weightlifting

Back Squat

6 x 3

Workout

RX

AMRAP 12 min

8 Clean and Jerk 60/40Kg

20 Wall Balls 20/14lb

50 Double Unders

RX+

BB – 70/50Kg

SC 

BB – 50/35Kg

Fit

BB – 40/30Kg

Extras

Accessory

Slam Ball into Broad Jumps

4 sets

5 + 10m

Rest 1 min between sets

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