Warm up: Dynamic mobility of coaches choicePre-mobility: Pigeon left x 30s, Spiderman left x 30s, childs pose x 30s, Pigeon Right, Spiderman R, childs pose x30s(focus on T-Spine)
Health and Fitness
A. Three sets of:
A1. Romanian Deadlift x 6-8 reps @ 3011, Rest 60 seconds
A2. Dumbbell Overhead Press @2011 x 8-10 reps, Rest 60 seconds
A3. Plank from Elbows x 60 seconds, rest 60s
B. Every 3min
Min 0-3: 100m Sled Sprint
Min 3-6: 12 Cal Row Sprint
Min 6-9: 100m Sled Sprint
Min 9-12: 12 Cal Row Sprint
Min 12-15: 100m Sled Sprint
Min 15-18: 12 Cal Row Sprint
Classic:
A. Complete 3 sets of the complex with an empty bar or 40%
Snatch Complex: Snatch DL, Snatch Shrug, Snatch high Pull, Snatch
B. 6 sets of:
Snatch x 1.1.1 (rest 10s between clusters)
C. Every 3min
Min 0: 100m Sled Sprint
Min 3: 12-15 Cal Row Sprint
Min 6: 100m Sled Sprint
Min 9: 12-15 Cal Row Sprint
Min 12: 100m Sled Sprint
Min 15: 12-15 Cal Row Sprint
Min 18: 100m Sled Spring
Min 21: 12-15 Cal Row Sprint
Note: Complete everything as above under 45-60s. If the set takes longer then 60s youwill have to cut the weight or distance down. This is meant to be a quick sprint. If it take less than 30s you will have to either increase the weight or distance.
C. Mobility = Foam Roll and pigeon on Box x 2min each