A. Alternate Stations Every 90 sec x 3 Each:

-2x Through Agility Ladder

-2x Through 5-10-5 Drill

-12 sec Sled Sprint

B. Every 4:00 x 3-4 Sets:

1 Lap Sandbag/Medball Run

30m Sandbag/Medball Walking Lunge

30m Bear Crawl

 

10am Weightlifting:

A1. Snatch Lift-Off; 3 x 3-5 reps (light-moderate loading)

A2. Floating Muscle Snatch; 3 x 3 reps (light-moderate loading)

B. 3 Position Power Snatch (High Hang, Mid Hang, Below Knee) Every 2 min x 4-6 sets

**2 Position Snatch (High Hang, Mid Hang) Every 2 min x 4-6 sets

C. Back Squat @ 21X1; 3 x 3-4 reps; Rest 2 min

D. Strict Corner Wiper; 2-3 x 16-20 alternating reps

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