IMG_0763-0.pngWarm 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



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