Warm Up
3 rounds for quality of:
Run, 200 m
Broad Jump, 50 ft
Handstand Hold, 45 secs
10 Muscle Snatch, 45/35 lbs
Weightlifting
I. Every 2 mins x 6 sets: Strict Press
3 x 3 reps @ 75 - 90%
2 x 5 reps @ 65 - 85%
1 x 7 reps @ max load
II. Every 2 mins x 5 sets: Pause Snatch Balance + Snatch Balance
2 x 1 + 2 reps @ 70 - 75%
3 x 1 x 1 rep @ 80 - 85%
Conditioning
For Time
100 - 80 - 60 Double Unders
30 - 20 - 10 Push Press
10 - 8 - 6 Sandbag Cleans
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Alternative:
Sandbag Subs:
Power Cleans-
Level 3: 225/155 lbs
Level 2: 185/125 lbs
Level 1: 155/105 lbs
Push press use 50 / 35 lbs DBs, scale accordingly
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