WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
MOBILITY & SKILLS
Dynamic Stretch – Air Squat – OverHead Squat –
STRENGHT*
A) EMOM 8′
Hang Power Snatch + Power Snatch #70%
B) EMOM 8′
1 Pausing Overhead Squat + 1 Overhead Squat #70%
2 second pause in bottom
CONDITIONING
“LOREDO”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run
*Do it only if you trained in August!
