Plyometric exercises

3 or 1 rep max high box jump

Super sets: work/rest 1/1

3-4 sets:

• 10 double kb snatch
• 10 double front rack lunge
• 20 m front rack carry (go slow)

add more weight in every round

try to go unbroken

Scale for example:

• 8+8 kb snatch
• 10 double front rack lunge
• 60 m farmers walk (heavier than other movements)

Rookie wod klo 18