Tues 9/11/18 : Legs w/ Shoulders: Athletic Power

Equipment Needed: Bench (Up ‘N Over Bench Hops), Heavy (Squats, Clean & Press, SL Lunge, SA Snatch), Light (Ground ‘n Pound, Suitcase Squat Jumps)

Ladder x 10, 8, 6, 4, 2 = 8 min

• Squats (heavy DB)
• Clean & Press (heavy DB)
• Lunge Jumps (each side)

Timed x 2 Rounds = 5:35 min

40 sec each

• SL Lunge R (heavy DB)
• SL Up ‘N Over Bench Hops R (bench)
• SL Lunge L (heavy DB)
• SL Up ‘N Over Bench Hops L (bench)
• Rest x 15 sec

*can get rid of benches at this point

EMOM = 4 min

*2 rounds each side

• SA Snatch x 8 (1 heavy DB)
• Ground ‘n Pound x ROM (light DB)

AMRAP= 5 min

*Encourage explosive return on Goblet Lunges

• Lateral Goblet Lunges x 8 each (1 heavy DB) (https://www.youtube.com/watch?v=A2H-761lq9s 7:15)
• Suitcase Squat Jumps x 8 (light DB) (https://www.youtube.com/watch?v=A2H-761lq9s 5:12)