Growth & Development

A. 10:00 time capĀ  Heavy set of 3 Snatch grip Deadlift 30×1 ( 3 seconds down only, pull off the floor normal)

B. 27,21,15,9,3

Wall ball / Goblet Squat

Burpee

+ 5 thruster between every complete set 75/55

 

Performance

A. Back squat 3 reps @ 85% x 5 sets ( no tempo ) use time efficiently and move quick through out sets .. no more than 1;00 rest between sets

B. 21, 18, 15, 12, 9,6,3

Power snatch 75/55

lateral burpee

+ 50 ft front rack DB lunges between every complete set 50/35 … 35/20

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