Level 1 and 2
Strength/Speed
5 sets of:
Drop Snatch x 3
Between sets work on hip/shoulder mobility
Conditioning:
3 rounds for time
6 HSPU
9 Snatch
12 Burpees
(sorry about 2 days of burpees but this is prep for saturday)
Fundamentals
Strength:
3 sets of
Dead lifts x 6-8 reps
Rest 45 seconds
Russian twist x 12 + Toe reach x 12
Conditioning
3 rounds for time
250 m row
15 wall balls
