Monday January 23

A. Block power snatch – technique first, weight later
B. DL week 3 – only perfect reps
C. 3 rounds for max reps: 30 sec TTB + 30 sec KB swings + 30 sec boxjumps, rest 90 sec

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Friday January 13

A1. DL week 2, 21X1 tempo
A2. TTB 3 x 10-15 work on speed and technique, rest 3-4 min
B1. 3 x 8-12 GHR (0 rest)
B2. 8 broad jumps, rest 2 min
C. For time, 4 rounds of: 10 weighted jumplunges + 20 armless abmat situps + 30 DU