12.9.15

A. Warm up  20 min usings complexes i.e. OHS+ Snatch Balance + Snatch Push Press + Kang Squats

B. Olympic Weight Lifting

In 15 Minutes build a heavy Snatch (Not Max)

Rest 5-10 min

C. Strength/skill

3 rnds

Snatch Push Press 89 % 3 reps

Rest 60 sec

Pistols (grab a weight) 6 reps per leg

Rest 90 sec

D. Conditioning

Aerobic Plyo

Box Jumps 10 reps followed by 10 or 15 sec of rest x 5 min

Rest 3 min

Emom x 8

15-20 Hands Release Push ups odd
15-20 Swings even (28kg-20kg)



Rest 6-8 Hours



Stadium Surging Runs

Min 1- 8 = Zone 2-3
Min 8-10 = Zone 4
Min 10-13= Zone 3
Min 13-15 = Zone 4
Min 15-18 = Zone 3
Min 18-21 = Zone 4
Min 21- 25 = Zone 3-2