2018
Weightlifting :
A. Hang Snatch (SqT or power – athlete specific, listen to your body) – 3RM with 3 second pause in hole of catch each rep
B. Front SqT – bottoms up 2 rep max
Conditioning
4 rds
40 double unders
12 power snatch 115/83
15 front squats
12 kb swings 70/53
40 double unders
Rest 3:30 between
Running:
10 min sustainable effort run
Rest 3 min
800m run x 3; rest 3 min (hard efforts)
Rest 3
600m x 2 ; rest 2 min
Rest 2 min
1 Mile Run
Assistance
A. Sled push 25m intervals x 10- rest accordingly
B. Athlete specific modify – 15-20 min
C. Core work – group led