WARM UP
Before anything - 4 min of run or row or bike:
static air squat for 1minute - then, 3 rds 5 air squats with pause, 5 squat jumps
down and back: high kicks, side lunges, bear crawl, 5 down dog push ups,
static air squat for 1minute - then, 3 rds 5 air squats with pause, 5 squat jumps
down and back: high kicks, side lunges, bear crawl, 5 down dog push ups,
Snatch Work
12 minutes to build to 1 rep at 'moderate" weight
C & J - 5,4,3,2,1 [increase weight each rd] -
Row 100m, 200m, 300m, 400m, 500m
Row 100m, 200m, 300m, 400m, 500m
coaches choice
