Going heavy

General Warmup
500 meter row
550 meter run

Mobility Session/Team Stretch
Coaches choice

Workout Specific Warmup
4 x 20 KB snatch – start light, move up

Workout
10-5-5-3-3-3-3-3-3-3 reps of:
overhead squat

Coaches, get em moving early in class, it should take a minimum of 30 minutes to get through the OHS’s.

Endurance
dynamic effort box squat 3 reps on  :45 sec interval for 7 sets
4x400m with 3 min rest

Competitors Track
Volume MU – X number of MU on the minute for 10 minutes or work on your MU’s.

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