Day 2

Warm up

  • 2 min cardio
  • 2 x 50 sec heel rises + PVC passthroughs, wall slides
  • 2 x 11 air aquats

Jump training

  • Depth jump to vertical jump

Olympic

  • Power Snatches: https://youtu.be/TL8SMp7RdXQ?si=Wp97Mrf1ElRk9XKj
  • Box step-overs
  • Wall Walks: https://youtu.be/NK_OcHEm8yM?si=nQroD7pvzPPrybui
  • Ropes Alternating Waves
Sprints
  • Byke or else
Cool down

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Warm up 2 min cardio 2 x 50 sec heel rises + PVC passthroughs, wall slides 2 x 11 air aquats Jump training Squat jumps Olympic Hang Power Clean: https://youtu.be/0aP3tgKZcHQ?si=JSN0C1LYT5JdLhAV Push Press: https://youtu.be/iaBVSJm78ko?si=SxpE25-ZxaV9zu3S KB swings: https://youtube.com/shorts/aSYap2yhW8s?si=ZqD4e7UN8OikYmLj Sprints Byke or else Cool down
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Warm up 2 min cardio 2 x 50 sec heel rises + PVC passthroughs, wall slides 2 x 11 air aquats Jump training Depth jump to broad jump Olympic Thrusters: https://youtu.be/u3wKkZjE8QM?si=WAOFT8nyfP8b7F9M Med ball side throw Wall balls Sprints Byke or else Cool down
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