Warm Up
5 Min of 30 seconds hard/30 seconds easy on airdyne or rower
2 x 20 Russian KB Swings (70/53)
Green Band Routine
3 x 30 Feet – Overhead Duck Walks w empty barbell
Snatch
Work to a heavy single for the day – 30 Min
(No more than 3 failed attempts at a given weight. Decrease weight and start over if need be)
Clean & Jerk – 30 Min
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
