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  • Writer's pictureJohn Fadel

Wednesday Cardio/core

8 stations each

3 people Per station

3 sets 2 laps around each station

Timer 1 - under cardio

40:10 -maintainable pace

30:15 - push pace

20:20 - all out

  1. Sled push

  2. DB Jack presses

  3. Plate squat presses

  4. Box single leg knee drive

  5. Devil presses

  6. TTB

  7. Battle ropes

  8. KB Clean to Alt lunge

Core

7min-Abs

coach‘s choice

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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat

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