Fitness
15 minutes working up to a heavy
5 RM Front Squats
21-15-9
Goblet or Sand bag squats
Ab mat sit ups
Performance
15 minutes working up to a heavy
1 RM Front Squats
21-15-9
Front squats 135/95 (no rack)
Pull ups
Sport
Snatch high pulls off blocks
3-3-3 @90%
Snatch off blocks
3-3-2-2-1-1 50-85%
HBBS
3-3-3-3-3 60-75%
