21/08

A. Triple Jump; 1 every min for 10 min – don’t stick landing – last 5 tough
B1. Front Squat @ 22X1; 2-3 reps; x6, rest 10 sec
B2. Broad jump; 1 max effort; x6, rest 2:30 – 3 min -don’t stick landing
C. Airdyne 1 min all out

17/08

A. 3 Position Squat Snatch (High Hang.Above Knee.Below Knee); 1 every min for 8 min; Light – Focus on quick turnover
B. Power Clean; 1-2 reps; x5, rest 2:30-3 min
C. 12 min;
5 unbroken Squat Clean
5 unbroken Chest to Bar Pullup
D. Tabata ABMAT Situp

15/08

3 min;
30sec – (rd.1.2.3)Row
30sec – (rd.1)Row/(rd.2)Ball Slam/(rd.3)Goblet squat
+
rest 3 min
+
3 min;
30sec – (rd.1.2.3)Airdyne
30sec – (rd.1)Airdyne/(rd.2)Thruster/(rd.3)Hang Power Clean + Overhead
+
rest 3 min
+
3 min;
30sec – (rd.1.2.3)Double Unders
30sec – (rd.1)Double Unders/(rd.2)10 Pushup + AMRAP Tall Jump/(rd.3)10 Pushup + AMRAP Tuck Jump