A. Warm Up

6 minutes continuous airdyne/rowing/running

Every 90 seconds (4 sets) Sprint for 10 seconds



Banded Supine Hamstring Floss 90-120sec/side

B. Strength

Segmented Snatch Grip Deadlift (3 pauses)

3 sets of 5 reps @ 3131 Tempo

*moderate load


Segmented Snatch Pull (only 1 pause just below knee)

3 sets of 4 reps

*reset at the bottom each rep, start light, focus on mechanics

C. Conditioning


Russian Kettlebell Swings 53/35

Push Ups

*coaches challenge 70/53 KB & Ring Push Ups

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