Wednesdays 30/9/15

Warm Up
200m Run
15m High Knees
15m Butt Kicks
15m Lunges
15m Side (Plank walk 8m ES)
200m

Strength – (Go over gripping the bar)
Hang Power Snatch 4×4 – Or Hang Power Clean

Snatch Controls 4×6 – Or Push Press

Pull Up- Find 1 rep max (Or minimum band)

Conditioning
3RFT
12 DB Step Ups (Heavy)
12 Pull Ups
12 HSPU Or M/PU Or HRPU

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