SKill Work:  85% 1RM 3×3 - If you dont have a 1RM please establish it TODAY

WOD: 24 each of the following:

          LEG MATRIX - Air Squat / Lunge / Jumping Lunge / plyojump

         3:00 Recovery

        ARM MATRIX - Pullup / Dip / Upright Row / Push Up

        3:00 Rest

        AB MATRIX - Bike Front / Mason Twist / Situp / Tuck

Coaching Point: R/L = 1

Coaching Point 2: FULL EXTENSION / Range of Motion /ON ALL EXERCISES -

Coaching Point 3: ON the Jump Lunges they are just that Jump Lunges. Dont do the “Running Man” Lunge deeply

Coaching Point4: On Dips , Fast Athletes use the Dip Bars or the RIngs and get a 90% bend to your elbow.