Strength
Barbell complex x 5
Level 2:
five Snatch Pull from Below Knee, five Hang Snatch from Above Knee, five Overhead squats,
Level 1:
shankle complex…one deadlift, three pulls, one squat clean, & two jerks
Fundamentals:
one DB dead lift, 3 DB shrugs, DB hang clean, & two DB Split jerk
Conditioning
All levels
5 minute running clock, rest with time remaining
4 x 400 m sprints
2 sets: Running
2 sets: Rowing
2 sets: Ski erg
2 sets: Airdyne (sub 25 cal)
Record time of each 400 m piece
Choose any two and repeat
