Fuel 45mins prior
CTRL Breathing (inhale for 5 secs | hold for 5 secs | exhale for 5 secs | stay empty for 5 secs)
Functional Warm-Up Drills - 10 mins
3 rounds:
3 x hang power snatches
3 x overhead squats
3 x snatches
5 x push-ups (45#-65#)
10m bear crawl
Strength:
Deadlift - 3 reps x 10 sets at 65% 1 Rep Max (RM)
Work Capacity:
Snatch Ladder -- Every 30 secs perform:
1 snatch
Increase 10# each round
Start at 65#
Once you’re unable to perform a rep at the require weight
Complete 100 x double unders as fast as possible
Durability:
1.5KM sprint
Post:
Hydrate
Fuel within 30 mins
Complete post-training journal