WL/Single Leg & Stimulation
A. Warmup
Easy jump rope practice - single unders, single leg jumps, skipping, penguin taps, etc.
One set
Easy 250m jog
8 slow air squats
5 per leg reverse lunge to shin (handhold assist, as needed – pistol progression)
8 hang muscle cleans with PVC pipe
8 hang muscle snatch with PVC pipe
B. Skillwork: OLY
Complete EMOM x5 minutes: 1 segmented snatch pull + 1 hang power snatch + 1 snatch push jerk
THEN…
Complete EMOM x8 minutes: 1 power clean + 1 front squat + 1 push press + 1 jerk
C. Accessory: SINGLE LEG
Complete 3 sets
12 per leg DB reverse lunge (non-alternating), rest 30 seconds between sets
THEN…
Complete 3 sets
8 per leg hip airplanes, rest 15 seconds between sets
MetCon
Tabata each of:
DB power clean (moderate weight)
DUs (or penguin taps or singles)
DB deadlifts (same)
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