COMPETITION – UB PULL / VERTICAL PUSH

Intention: use your legs for power

Prep: see whiteboard

Plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec rest 
2. Double leg plate pogo – 30sec/20sec rest 
3. Plate toe taps – 30sec/20sec rest
Repeat

3 sets – Skill work
A1) SA DB Hang Clean x 5 left arm 
A2) SA DB Push press x 5 left arm 
A3) SA DB Hang Clean x 5 right arm
A4) SA DB Push press x 5 right arm
Rest 60s

B) AMRAP 16 – In partners – I Go You Go for each exercise eg. I will do 3 burpees, my partner does 3 burpees, I do 4 alternating lateral squats, my partner does 4 alternating lateral squats, I do 5 push ups, my partner does 5 push ups etc
This is Competition day! partner up and get as many rounds between you as possible, to be crowned queens of the gym! (Keep a mini whiteboard to record score)

3 x Burpees
4 x Alternating side step out squats (lateral movement – explosive push)
5 x Push ups
6 x Alternating SL V ups