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Wednesday

A. 8 x 40yd Prowler Sprints @ 90/50, 3 minute rest
B1. 3 x 15 Strict Toes to Bar, rest 1 minute
B2. 3 x 20 Medicine Ball Twists (both sides = 1 rep), rest as needed
C. 4 x Max Hold Bird Dog Plank (2 sets each side), rest 1 minute

Elements
3 Position snatch; 3 reps x 5 sets
start with 55% 1 RM and add each set
Rest 2 min
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3 rounds
Run 400m
10 Power snatch 95/65
15 hip ext

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