Agility ladder - coaches choice
Skill/Stabilizer:
Tabatta Push ups
Tabatta Sit ups
Strength:
7 x 1+2+2
Squat clean + hang squat clean + jerk
Pendlay rows 3x15
Metcon:
3x
30 Double unders
21 Wall balls 20/16lbs
30 Double unders
15 Box jumps 24/20in
30 Double unders
9 hang cleans 60/42.5kg
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