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Friday May 15

General Warm Up Dynamic Warm Up Alternate between movements at 75 second intervals Deadlift 4x10 at 50% Box Jumps 4x12 5 RFT 400m 15 FS(95/65) Cash Out: Band Pull 3x10, GHD Plank 3x30

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Saturday August 2

General Warm Up Snatch Progression Hang Snatch 5x2, last 3 at 90% 0-4 min 400m, 10 KB (32/24), rest 4-8 min 400m, 20 KB (32/24), rest 8-12 min 400m, 30 KB (32/24), rest 12-16 min 400m, 40 KB (32/24), rest 16+ min 400m, 50 KB (32/24) Mobility

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