10.16.19

A. Warm Up

Airdyne or row for 6 minutes continuous

Every 90 seconds sprint for 12 seconds (4 sets)

B. Strength

Segment Snatch Grip Deadlift

3 sets of 4 at 3131 Tempo

Segment Snatch Pull

3 sets of 3 reps (reset at the bottom of each rep)

C. Conditioning

15-12-9-6-3

KB Snatch/arm 44/26

Box Jump Step Down 24″/20″

*coaches challenge 53/35 + work back up to 15

(15-12-9-6-3-6-9-12-15)

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