WARM UP

2 SETS (PVC) 2 SETS (BARBELL) - 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS + 5 SNATCH BALANCE

REST 30s 

STRENGTH 

4X3 OHS, REST 2 MINS 

CONDITIONING 

FOR TIME 

-600M RUN 

-20 KB SWINGS 53/35   LBS

-400M RUN

-20 KB SWINGS

-600M RUN 

-20 KB SWINGS