Warm-up

Ladder drills

+ 1 foot
+ 2 feet
+ Hops: right, left, both
+ Skis
+ 2 feet in, 1 foot out
+ Typewriter

Coaches Choice

Weightlifting

Push Press + Push Jerk + Split Jerk (Every 90 secs for 12 mins (8 Sets) (Moderate))

Working on technique and form. The weight should be LIGHT to MODERATE in which you are able to keep great form through the whole sets. Today is technique work. No more than 65% off your heaviest lift.
We will be getting into Clean and Jerk next week so ready work on the correct positions

Skill Development

Master a Skill

Take 5-10 minutes to master one thing that has been holding you back.

Make up a WOD 

Hit a workout that you missed this past week.

Extra Conditioning

Row intervals (Time)

5 x 250m Row

Rest exactly 90" b/t rounds
Subtract 6' from total time

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