Fitness
3 sets
5 DB snatches right + 10 lunging waiter walks
5 DB snatches left + 10 lunging waiter walks
60 seconds of DU practice between sets
Single leg bridge hold x 20 sec each
50-40-30-20-10 reps of each for time
Reverse lunges with medicine ball
Ab mat sit ups
Skip rope
Performance
Power jerk 3-3
Split Jerk 1-1-1-1-1
50-40-30-20-10 reps of each for time
Reverse lunges with medicine ball
Ab mat sit ups
DU
Sport
Power jerk 3-3
Split Jerk 1-1-1-1-1
Row a 2K @ your 5K average split
Set your pace boat and match it!
