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  • Writer's pictureMary Bozarth

Wednesday 10/28

Clean & Jerk 1x1

10 minutes work up to Heavy Squat Clean and Jerk (squat) It

15:00 Amrap 150 yard Shuttle Sprint (25yard down and Back) (6x25 yard shuttle OR 10x15 yard shuttle if limited on road running space) 10 Left Arm Dumbbell Hang Clean and Jerks (50/35) 10 Right Arm Dumbbell Hang Clean and Jerks (50/35) 50 Double Unders

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Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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