50 Box jump, 24 /20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.5/1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, men's or ladies empty barbell
50 Back extensions (super mans)
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
Oly Program:
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A) Overhead Complex Build to moderate of… 2 Push Press+1 Power Jerk+1 Split Jerk B) Jerks (Power or Split) 1x3@70-75-80-85% C) Deadlift Build to Heavy Triple (PERFECT FORM), then complete 1x3@ 95&90% of that 3RM D) 3 Rounds (not for time) -12 Back Extensions 4 Seated BJ (high as possible) |
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