STRETCHING/ WARM UP

• 2X30s THREAD THE NEEDLE/SIDE + 8 SIDE PLANK ROTATIONS/SIDE + 10 FOAM ROLLER THORACIC SPINE EXT.

BARBELL SKILL/ STRENGTH

• PUSH JERK PROGRESSION

• 5X3 PUSH PRESS + 5 PUSH JERK (REST 2 MINS)

CONDITIONING

FOR TIME

• 750M/600M ROW

• 30 ALT. DB SNATCH 50/35 LBS

• 1500M/1200M BIKE ERG

• 30 ALT. DB SNATCH 50/35 LBS