1. Warm-up
Lacrosse Ball to Lats/Triceps 3:00 per side
3 Steady Rounds:
10 Single Leg Deadlift w/ KB
(5 each side)
15 Calories on AAB
2. Strength
Deadlift – 1×3 Heavy
Controlled on the way down, take the hands off the bar, complete next rep
3. OLY
Pause Power Position Snatch 6×3 @70-80%
Drop and reset after each rep.
4. Pendlay Row 4×8
Heavy, No “Kipping”
5. Bitch Work
Sprint 200m x 10
Rest 3:1
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