1. Warm Up
- Foam Roll
- Speed & Agility Ladder2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
- Mid Thigh Snatch, 4 POS land
- Mid Thigh Snatch, 4 POS land
3. Strength
- Snatch, 3-3-3 reps
4. Stamina
- Max Strict Pullups
4. Stamina
- Max Strict Pullups
5. Work Capacity
- Tabata Run, 20:10x8
- ALL OUT SPRINTS!!
- Tabata Run, 20:10x8
- ALL OUT SPRINTS!!
6. Durability
- Inverted Tuck, 3x10-30sec
- Hollow Rock, 3 min
6. Mobility
- Pecs
- Triceps
- Internal Rotation
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