MOB: Full body
WU: 10 unweighted glute bridges. 10 BB Snatches. 400m run
S: Weighted Glute Bridges. 10-10-10-10-10. 2:00 rest between sets.
Increase weight each set as long as form stays solid
4 rounds of:
Every 5 Minutes perform the following:
400m Sprint
10 Snatches 95/65
Every round is a Max Effort! Record your splits.
Option 1: 75/55
Option 2: Weight of choice.
Option 3. WOC and 200m runs
PWMOB: Lax ball in C/S/B/Forearms. Stretch hamstrings. Full body rollout.
Advanced: Go faster.
Endurance: 75/55