WEDNESDAY

SPEED

10-15 minute Sprint Preparation

150m shuttle run (6x 25m)
Complete a Down-Up at the start of each 25m shuttle.

Rest 1:1

4 sets for time

WEIGHTLIFTING

Snatch balance; 2 reps; 6 sets; stay between 60-70% 1RM snatch

Hang Snatch; 2 reps; every 60 sec for 8 minutes; stay between 65-75% 1RM snatch

Jerk; 3 reps @ 60%; 2 reps @ 65%; 2×2 reps @ 70%; 3×1 rep @ 75%; 3×1 rep @ 80%
Position, mechanics and speed.

For time:

Clean; 1 rep; 100/60
12 Barbell Burpees

Rest 60 sec

5 sets

ENGINE

For time:

500m row
400m run