Strength: Frontsquat 70%
10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)
Strength Accessory:
BB Lunges 5 x 5 each leg heavy
Box Jumps 5 x 5
WOD:
Run 800m
-then-
3 rounds of:
25 BW Squats
25 Plyo Lunges
25 KBS 24/16kg
-then-
Run 800m
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