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Strength
6 Sets: in 1 Minute 1 Power Snatch + 1 OH Squat x 2
Rest 1 Minute B/T Sets

Conditioning
20 Minute AMRAP
Run 400 Meters
3 Wall Walks
10 Push Ups
10 Sit Ups

Skill Practice:

Fall practice, wall, partner, banded or free fall.
Set a goal to practice up to 3X/day this week! Just 10 falls
into a wall is 1X and all you have to gain is speed and
endurance. Remember to fall from your center and hold
shoulders over hips, fall as a unit.
*20 X 100 every minute on the minute
*4 X 1200 or 5 min, rest 3
*45 min tempo run
Bike:
*10 X 1 min ‘on’ + 1 min ‘off’ spin
*50K TT
Swim:
*15 X 25 every minute on the minute
*800m tempo
Row:
*20 X 150 rest 1 min
*2K TT, rest 5 min and repeat

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