Mrs. Bus gettin' some! |
3 Rounds:
5 Clean Pulls
5 Clapping Push-ups
10 OH Squats
Then do the skill!
Skill:
Cycling box jumps:
Work on rebounding off the ground and straight back onto the box.
Start with small boxes and build up. There is no "pause" at the bottom.
Dynamic Warm-Up/Burg WU
Strength:
Power Cleans: 1 rep on the minute for 10 minutes
--Increase the weight, but keep good form! Don't go so heavy your form breaks down!
MetCon:
AMRAP 6:
10 Box Jumps
10 Ring Rows
Endurance:
6 x 400m at the same pace, rest 90s between
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