WARMUP1. Hang Power Snatch; touch and go reps 3,3,3,3,3 –choose wt that allows you to keep the bar moving fast to finish position; rest as needed
2. Over Head Squat; complete 15 reps unbroken at heaviest load manageable….
10 Rounds of
200m Sprint with sand bag (men green, women black)
20 Cal Air dyne
rest 1 minute