Ph I: Skill/Strength
Skill
15 Mins of Parallet Work: Rings or Ground Work
Strength
Power Clean
5-5-5-5-5
Ph II:
For time: Filthy Fifty for time
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.
Ph III: Mobility
Calf Stretch on Plyo Box
Sampson Stretch
90 Second holds for each one x 3
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