Warm-Up:
Row 1000m at approx. 80%
Dynamic Warm-Up/Burg WU
Int/Advanced Strength:
O-Lifting Technique (stay below 80%):
Snatch: 10-20 Reps Total
C & J: 10-20 Reps Total
A1. Tri's: 3-4 x 15-20
A2. Hams: 3-4 x 15-20
Optional Conditioning:
For Time:
Run 1200m
120m Farmer's Walk
Run 800m
80m Farmer's Walk
Run 400m
40m Farmer's Walk
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