A. Hurdle Hops @ 20/16″
Every :45 for 10 x 3
(focus on minimal rebounding and minimal contact time with the floor – if you’re new to this start low as we’re looking for reaction speed not height)
B. Power Clean + Push Jerk
EMOM 10 x 2 @ 60%
(work on cycling the barbell smoothly resetting at the top of the rep and trying to bring the bar straight to the hip)
C. Back Squat
3 x 8 @ 90% of Monday’s weight
D1. Deficit Deadlift with Reset
3 x 8; Rest :60
D2. Nordic Curl Negatives
3 x 5 as slow as possible; Rest 2:00
+
5 Sets
15 KB Swings @ 70/53lbs
20 Wall Balls @ 20/14lbs
50 Double Unders
Rest 2:00
