Faster

Today we are starting a small cycle (3-5 weeks) to focus on speed.  You can still work on your strength just add some weight to your lifts.  I'll explain further when we get there.  (S=speed  P=Power)

Warm-up/Skill
3 x 15 Jumping squats
+
3 x 50 double unders ( each set of 50 for time)



Strength
EMOTM (Every minute on the minute)
10 Min.
1 squat clean + 1 front squat + 1 thruster   (do bar drop until after the thruster)
Men S=115 / P=135#    Women S=75 / P=95#

NOTE: These should be actual squat cleans, not a power clean than a front squat.  If you can not do them Rx, lighten the weight so that you can do a full squat clean.



WOD
4 Rounds for time of
10- wall balls @ 20/16#
9- box jumps @ 24/20"
8- push press @ Mens S=95 / P=115#    Women's S=65 / P= 85#