Mobilize, then:
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Broad Jumps
A.
Every 2 minutes, for 6 minutes (3 sets) of:
15/10 Calorie Row or Bike
8-10 Toes to Rings
followed by….
Every 2 minutes, for 6 minutes (3 sets) of:
15/10 Calorie Row or Bike
12-16 Alternating Dumbbell Squat Snatch (weight is up to the athlete)
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes
C.
Take 10 minutes to build to 75% of your 1-RM Snatch
D.
35-54:
Every 90 seconds, for 12 minutes (8 sets) of:
10/7 Calorie Assault Bike
7 Toes to Bar
3 Squat Snatches @ 75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
12/9 Calorie Assault Bike
6 Power Snatches @ 50-60%