Fitness
3 sets:
10 Renegade rows
9 TRX reverse flys (W-T-Y)
20 Partner medicine ball situp pass
Teams of 2,
3 sets each
Alternating rounds
250 m row
50 m sand bag front carry 60#/30#
50 skips or 25 DU
Performance
10-15 minutes:
working on gymnastics skill of your choice
7 minute AMRAP
.5 mile airdyne or 10 calorie ski
100 m sand bag front carry 90#/60#
Sport
Warmup
3-5 sets with empty bar
Power position with jump x 1
Hang power snatch (power position) x 1
Hang power snatch (power position) + overhead squat x 1
Full snatch x 1
5 x @50-80%
3 position Snatch
Floor-above knee-high hang
OHS
3-3-3-3-3
