09.28.18

Warmup

EMOM X 6
3 Monkey Raises
6 Alpine Jacks (3/side)
6 Jump Squats

Mobility

Coach’s choice X 6 min

Skill

Review of the Sumo Deadlift
Review of the Broad Jump

Strength

EOMOM X 18
7 Sumo Deadlifts, DIRECTLY into
2 Broad Jumps

Build in weight across sets of Sumo Deadlifts but not to an amount where the power of the jump suffers. We are looking to maintain both strength in the lift and power and explosiveness in our jump.
Use a cone, small plate or mini band as a distance marker for the Broad Jump and aim for repeatable efforts across rounds.

Metcon

14 min AMRAP

5 Burpee Pull-ups
10 Dips
15 Overhead Squats

P – Strict Pull-up, Ring Dips, 45/35 – aim should be to go unbroken every round
L – Kipping, Stationary Dips, 45/35 – aim should be to go unbroken every round
F – Jumping Pull-ups, Box Dips, 35/25

Cashout

Accumulate 3:00 min Dball Bear Hug hold AHAP

AND/OR

Apple Harvest Day 5k Prep
Run 1 – 1.5 miles