Speed-Strength:
All Levels:
Front Squat 8×2 @ 60-70%
Conditioning:
L3:
Every 30 seconds for 8 minutes run 100m
Rest 4 minutes
Every 30 seconds for 4 minutes run 100m
Rest 2 minutes
Every 30 seconds for 2 minutes run 100m
L2:
Every 30 seconds for 8 minutes run 75m
Rest 4 minutes
Every 30 seconds for 4 minutes run 75m
Rest 2 minutes
Every 30 seconds for 2 minutes run 75m
L1:
Every 30 seconds for 8 minutes run 50m
Rest 4 minutes
Every 30 seconds for 4 minutes run 50m
Rest 2 minutes
Every 30 seconds for 2 minutes run 50m
Supplemental:
Snatch Segment Deadlift, 5×2 @ 80%
-Pause at 2 seconds each 1 inch off floor, at knee, and mid thigh.
-Maintain perfect back arch, bar should be close to the body, lats active.