WARM UP
Run 400m/ Row 500; Then 2 rounds of:
20 Walking Lunges
20 Back Extensions
20 Plate Ground to Overhead
20 V-Ups
Then
Run 400m/ Row 500
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
STRENGHT
Rest as needed between lifts
SNATCH
5 – 5 – 3 – 3 – 3
CONDITIONING
30-20-10 Front Rack BB Walking Lunges #75% BW
60-40-20 Double Unders
