TD65 110930

Strength:
Dynamic - Box Squat 12x2
Speed - Sumo Dead Lift 12x2
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WOD:
For time:
30 Power Cleans, 175
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Endurance:
Run 6 x 600m, rest 2:00, hold efforts within 2-3 seconds
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Skill:
POSE Technique WK1 (Do sometime throughout the day)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence