Power WOD 1:
@ 60% 1RM
5 reps every 2 mins for 8 mins
Power WOD 2:
Standing Broad Jumps (continuous)
Holding 2 x 5/2.5kg DB/plate by your side.
5 rounds:10 secs on , 50secs off
The goal is to jump as far as possible each time then land immediately descending into squat ready to explode into next jump.
20 Dumbbell Box Step Overs, 22.5/15 kg
30/20 Chest-to-bar Pull-ups
Row, 500 m
Hold weight if needed