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ScapWork:

Preparation Sequence

5-8 reps at 3 positions (eyes – hips – ankles)

  • Y
  • T
  • M
  • Windows
  • Press

 

Kettlebell Complex:

2 Rounds

  • 5L – 5R – 4L – 4R – 3L – 3R – 2L – 2R – 1L – 1R

L – arm

  • Clean
  • Press
  • Squat
  • Swing

R – arm

  • Clean
  • Press
  • Squat
  • Swing

 

ScapWork:

Compensation Sequence

  • Y-T-M, x10 fast
  •  W-Y, x10 w/ :02 NEG
  • Archer, x10 L+R
  • Angels, x20

 

Plyo Test1:

  • Triple Broad Jump – 3 consecutive jumps for MAX distance (NO PAUSE)