Warm-up:
3 Rounds
DB Shoulder Press - 10
Toes 2 Bar - 10
DU - 30
Skill:
24" Box Jump - 10
30" Box Jump - 10
33" Box Jump - 10
Work to Single Rep Max Height
Box Jump - 1
Core Strength:
For Max Weight
OH Barbell Hold - 4x1 min
Met-Con:
4 Rounds Each for Max Rep
DU - 1 min
Ab Wheel - 1 min
Assistance:
Ab Plank for Max Time - 2x1
Box Jump maxed @ 45 1/2in
ReplyDeleteBarbell Hold: 95x1,105x1,110x1,115x1
Met-Con: 369
Assistance: 1:30 & 1:05
Box Jump Max: 45.5"
ReplyDelete1 min OH Barbell Hold: 95,105,105,110
Met-Con: 416
Plank: 2 min, 2 min