Saturday, Mar. 10th, 2018


A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
High Knees
Butt Kickers


“Modified Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Snatch Grip Stiff Deadlifts
5 Hang Power Snatch

B) Strength/Skill

Pick Teams and Warm Up


Teams of 3
2 Rounds:
6 x 200m Relay Run
100 Power Snatches 95/65
6 x 200m Relay Run
100/70 Calorie Row

In this teams of 3 workout, athletes will switch off every 200 meter run.
For example, athlete 1 will complete their 200 meter run while the other two rest.
Athletes 2 will then go followed by athlete 3.
They will repeat that once more before moving on to the snatches or the calorie row.
On the snatches and rowing, the team can partition the reps as they see fit.