Skill Development Week

SL Box Jump (onto plates) 4 x 6/
KB Goblet Side Step up (knee bent to 90 degrees as starting point) 4 x 8/
Heavy KB Swing x8

Partner starts into SL Box Jumps When Partner 1 finishes first leg of step ups

4 min sets

*goal will be to increase height of jumps over the month. Add plates to box if necessary, don't just default to the height of the box. Be safe. Eyes open.

20 minutes

Foam Roll Quads, Glutes, hips, lats
Mobility Band - ankle, hips
Cat / cow
Hip waves
shin boxes

Strength day 1 stretch of the month
Couch stretch against bench

Alternering Double Tabata
Wall Balls
Double Unders

7min AMRAP of:
7 x Hang snatches 40/60kg (hang power snatch is ok too)
14 x T2B

9 Rounds for Time:
4 Dips
6 Burpees

Advanced:
9 RFT:
4 Muscle Ups
6 Burpees"

Time cap 11 min. Go fast and furious. And blame the burpees on Marjaana.

1/2 mile run

AMRAP 20:00

12 x Alternating Overhead Step Back Lunge @ 42.5/30kg
8 x Lateral Barbell Burpees
12 x Alternating Overhead Step Back Lunge @ 42.5/30kg
8 x Chest to Bar Pull-Up

Weighted Push-ups

4 sets of 15 weighted push-ups

For time:
50-40-30-20-10 Air Squats
5-5-5-5-5 Clean & Jerks @60% of 1RM

rest 3min

21-15-9reps of
Wall Balls
Toes-to-bar
Pushups

rest 3min

Run 800m

3x5 Tempo Ring Dips (3sec hold/3sec down/3sec hold/3sec up)