Warm up: 

  • -Easy jog 400m
  • -dynamic movement:
  •    High knees
  •    Butt kickers
  •    Deep lunge stretch
  •    Walking quad stretch
  •    High kicks
  • – any other stretches needed

Endurance:
100 Cals on AD

Workout:

6 sets @high effort:

  • Run 400m

10  hang power snatches unbroken

rest 1:1

*each set increase the weight of the power snatch.

Burnout:

50 TTB

Lonny Bollinger

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