PRACTICE – SQUAT

Intention: Focus on hip power with the KB clean.

Prep: quad release, ankle circles, calf raises, hops, glute activation,

Power:
1. Banded Broad jumps x 3 (skinny yellow band at hip height on rig, band around hips.)
2. Broad jumps (no band) for distance x 5

3 rounds increasing load
A1) BB Hip Thrust x 8-10 (5 sec hold last rep)
A2) KB Squat clean x 6-8

**use the large 30cm box for the BB hip thrusts with the foam BB pads (3) for the hips, you can also use the Lynch pad

B) Partner AMRAP 16 
I Go You Go – break reps up equally eg. 6 ea x 2 or 12 ea
Using a 5kg Olympic plate
– 24 Box jump overs 20″
– 24 Plate GTOH
– 24 Plate Squats
– 24 Plate russian twist (L+R=1)
– 24 cal machine