Today we are going to be working speed. To ensure that we can reach maximum speed and reproduce it we are going to be using a 2 to 1 rest to work ratio. We are going to start of with the kettlebell snatch. We will alternate hands every other set. Every set needs to be done at a maximal effort. I want you to try and best each set. Once all 10 sets have been completed we will move onto Box hops and depth jumps. We will have two boxes the first one 12inches and the second one 24 inches. Jump from the floor on to the box then drop from the box, rebound from the floor and land on the 24inch box. Then drop from the 24inch box rebound from the floor and broad jump as far as possible.
Kettlebell Sport: 30min
1min Snatch Sprint @ competition weight. 2min rets 10 sets
Box jumps to depth jump broad jump. 10mn