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ALIGN Training: Wednesday, 8/26/2020

WL/SL & Rebound

Warmup

Easy jump rope practice - single unders, single leg jumps, skipping, penguin taps, etc.

One set of:

8 slow air squats

5 per leg reverse lunge

8 hang muscle cleans with PVC pipe

8 hang muscle snatch with PVC pipe


A. Skillwork: OLY

Complete EMOM x6 minutes: 1 segmented snatch pull + 1 hang power snatch + 1 power snatch

THEN…

Complete EMOM x8 minutes: 1 power clean + 1 squat clean + 1 jerk


B. Accessory: SINGLE LEG

Complete 3 sets of: 12 per leg front rack walking lunge, rest 30 seconds between sets

THEN…

Complete 3 sets of: 6 per leg kickstand cyclist pistol squat (squat to box as needed), rest 15 seconds between sets


MetCon

EMOM (every minute on the minute) x 16 minutes:

1st: 30 seconds plank shoulder taps

2nd: 20 second per leg single leg lateral jumps over line

3rd: 30 seconds DB power clean (moderate weight)

4th: 45 seconds of DUs (or penguin taps or singles)

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