Thursday, May 31st, 2018


A) Warm Up

:20 Seconds

Easy Shuttle Sprints
Quad Stretch
Knee to Chest
Soldier Kicks

Medium Shuttle Sprints
Walking Samson
Walking Spiderman
Side Lunge

Faster Shuttle Sprints
Air Squats
High Knees
Butt Kickers

B) Strength/Skill

5 x 2
Power Snatches @ 75%


3 x 2
Tempo Snatch Pulls @ 85%



Russian Kettlebell Swings 45/35
Abmat Situps
10 Meter Shuttle Sprints

For the shuttle sprints, set cones 10 meters apart. Count a repetition every time one point of contact passes the cones.