WL/SL & Rebound
Warmup
Easy jump rope practice - single unders, single leg jumps, skipping, penguin taps, etc.
One set of:
8 slow air squats
5 per leg reverse lunge
8 hang muscle cleans with PVC pipe
8 hang muscle snatch with PVC pipe
A. Skillwork: OLY
Complete EMOM x6 minutes: 1 segmented snatch pull + 1 hang power snatch + 1 power snatch
THEN…
Complete EMOM x8 minutes: 1 power clean + 1 squat clean + 1 jerk
B. Accessory: SINGLE LEG
Complete 3 sets of: 12 per leg front rack walking lunge, rest 30 seconds between sets
THEN…
Complete 3 sets of: 6 per leg kickstand cyclist pistol squat (squat to box as needed), rest 15 seconds between sets
MetCon
EMOM (every minute on the minute) x 16 minutes:
1st: 30 seconds plank shoulder taps
2nd: 20 second per leg single leg lateral jumps over line
3rd: 30 seconds DB power clean (moderate weight)
4th: 45 seconds of DUs (or penguin taps or singles)
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