Warm Up

Runners lunge w/ knee circles
sumo squat 30 sec
dive bomber push ups x 10
regular push ups x 10
squat + reach 5 ea side
Squat + double reach 15 sec

EB
Backsquat x 10
BB ankle opener 30sec
GM x 10


Burgner

Strength l

1a)
BS 3 x 8 60-65%

1b)
Yates row 3 x 20

Strength ll

Muscle snatch 2 x 3 (med heavy)(no reset)

Hang snatch (below knee) 5 x 1

Finisher

Partner stretches



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