8-10-16

Strength

Power Snatch

5 x 5 @ 75% of PS

Close grip bench press

5-4-3-2-2-2

Rack pull @ knee

3 x 8 @ 5RM + 10lbs

S/S

Running Drills

1) Wall drill - 20 reps on each leg 

2) Jog in place alternate leg pulls x 2-10 on each

3)hop - lean then run out 25m 

WOD:FT

600m run

60 Burpee Pull ups 

600m run