-Warm-up-
10 minutes:
Row 500 meters
5 minutes:
Two rounds
5 deck squats (https://m.youtube.com/watch?v=4AO6ZUiQnzs)
10 burpees
-Olympic Lifting-
A. Snatch + Snatch Balance + OHS, 5 sets, 2 minute clock
-Strength-
B. Back Squat- 60% x 8, 65% x 8, 70% x 6, 75% x 6 (reps) x 2 (sets)
Complete on a 3-4 minute clock
-Conditioning-
C. On a continuous clock:
0:00 run 400 meters
3:00 run 400 meters
7:00 run 400 meters
12:00 run 400 meters
Record each run time.
-Cool down-
Quad stretch, 1 minute per leg
Calf stretch, 1 minute per leg
Post all results to comments.
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