Training- Power End.

Warm:

1 hour spike ball, because spike ball is life

400m run + dynamic track work

AM (track)

5min run @ 6:55/mile pace

50sec rest

5min run @ 6:55/mile pace

2min rest

4min run @ 6:50/mile pace

50sec

4min run @ 6:50/mile pace

2min rest

3min run @ 6:50/mile pace

50sec rest

3min run @ 6:50/mile pace

Then

PM

Warm:

400m run

20m bear crawl

20m crab walk

20m OH duck walk

40m OH lunge+ twist

barbell comples

Every 2min for 20min

3 Pos clean

@60. 70, 80, 90, 100, 100, 100, 100kg

Then partner Qualifier

200x double under

50x Power clean @ 80kg

50x toes to bar

35x Shoulder to Over head @ 80kg

35x toes to bar

20x ground to overhead @ 80kg

20x toes to bar

200x double unders