Tuesday

1. group 800m run
2. 2 RNFT:
 10 kneeling arm extended band pul down
 2ea burpee SL broad jump
 30’’ banded glute bridge hold
 3 strict t2b + 3 kipping t2b + 10’’ L hang
3. sumo DL 3-3-3-3-3-3
3a. 5@80%
3b. 3x5 partner GHR
4. for time:
200m run
12 t2b
400m run
12 t2b
800m run
12 t2b
400m run
12 t2b
200m run
12 t2b

t2b = 15 v up w/ pvc pipe

Weightlifting

1. coaches warm up
2. muscle snatch + snatch from pockets + snatch balance (10’)
3. snatch from pockets + lo hang snatch (20’)
4. snatch RDL 5-5-5-5