Warm Up
5 Min of 30 seconds hard/30 seconds easy on airdyne or rower2 x 15 GHD Back Extensions
Green Band Routine
OHS Stretch
Snatch
Work to a heavy single for the day
(No more than 3 failed attempts at a given weight. Decrease weight and start over if need be)
Clean & Jerk
Work to a heavy single for the day
Accessory Work
8-10 Sets of:
50m Hill Sprint (this should be at 100%)
2 Min Rest
