Warm-Up: 400m class run, running warm up drills, 3 x 200-meter runs
Skill: Thruster – focus on maintaining efficient rack position throughout movement
WOD:
9-6-3
Thrusters, 5# dumbbells-15# barbell
Pull-ups
25 tuck jumps
Challenge:
5:00-10:00 Min of double-under practice – focus on consistent jump mechanics and body position
GAME!!
Skill: Thruster – focus on maintaining efficient rack position throughout movement
WOD:
9-6-3
Thrusters, 5# dumbbells-15# barbell
Pull-ups
25 tuck jumps
Challenge:
5:00-10:00 Min of double-under practice – focus on consistent jump mechanics and body position
GAME!!
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